3.12.20

A. Warm Up

3 sets NFT

10 calorie bike

20 Windshield Wipers

3/arm KB Windmill

30 second superman hold

B. Strength

Back Squat

3 sets of 9 reps @ 20X0 Tempo

*no pause at the top of each rep

C. Conditioning

12 minute AMRAP

500m/450m Row

2 Rope Climbs (sub 6 strict C2B Pull Ups)

10 Walking Lunge

Coaches challenge

12 minute AMRAP

500m/450m Row

2 Rope Climbs

10 Single Arm KB OH Walking Lunge 53/35 (switch arms at 5)

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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