3.10.20

A. Warm Up


3 sets NFT


60 second bike

6-8 Trap 3 Raise

6 Hang Dual KB Clean + 10 Alternating KB Push Press


B. Strength


Front Squat @ 60% of 1RM


1 Rep every 10 seconds x 90 seconds

rest 4 minutes x 2 sets

*re-rack the bar between reps – short time to rest and reset


C. Conditioning


2-4 Sets – Power Work


6 Power Clean and Jerk 95/65

-rest 15 seconds-

18 Jump Lunges (9/leg)

-rest 15 seconds-

30 seconds Bike @ 95%

-rest walk 3:00-

*record load and total cals

*keep your POWER UP

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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