2.6.20

A. Warm Up

3 sets NFT

30 second Static Glute Bridge Hold (video shows banded version)

6/leg Adduction Biased KB Rack Squats @ 3010 Tempo

10 Handstand Push Scap Push Ups (scale back to pike scap push ups or plank scap push ups

B. Strength

Back Squat

4 sets of 5 reps @ 22X1 Tempo

C. Conditioning

Every 4 minutes complete the following

18 Hollow Rocks

14 Wall Balls 20/14

10 Calorie Row

14 Alternating Reverse Lunges

-rest remainder of 4 minutes-

Repeat for 3-5 rounds

*Record time for each round

Coaches challenge

18 Weighted Hollow Rocks (10# plate held in hands)

14 Wall Balls

10 Calorie Row

14 Jumping Lunges

-rest remainder of 4 minutes-

Repeat for 3-5 rounds

*Record time for each round

0 views0 comments

Recent Posts

See All

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

140

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

510

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then

560