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

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike