2.27.20

A. Warm Up

3 sets NFT

10 calorie bike or row

20m/arm KB Crossbody Carry

10-15 GHD Hip Extension

B. Strength

Back Squat

2 sets

8-10 reps @ 20X0 Tempo

*LOWER Volume Week – Deload

*Next Week we shift priority again

C. Conditioning

3 sets for time of:

300/270m row

12 Walking Lunges

8 DB Push Ups

16 Plank Rows 8/arm

8 DB Push Ups

12 Squats

-2 minute rest in between sets-

Coaches challenge

3 sets for time of:

Row 300/270m

12 Dumbbell Suitcase Walking Lunge 50/35

8 DB Push Ups

16 Plank DB Rows 50/35 8/arm

8 DB Push Ups

12 Dumbbell Front Squats 50/35

-2 minute rest in between sets-

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row