3.23.20

A. Warm Up

3 sets NFT

60 seconds bike or row


30-60 second plank


30-60 second static glute bridge

B. Strength

Choose one or both of the following

Power Snatch

Build to a TnG 2RM

Close Grip Bench Press

build to a 1RM

Single Arm Dumbbell Row

Perform a tough set of 8 reps/arm between your final 3-4 attempts of Close Grip Bench Press

C. Conditioning

5 Rounds for Time of

Row 200/175m


5 Snatch R 50/35


7 Burpees


5 Snatch L 50/35

Coaches challenge KB Snatch 53/35

Recent Posts

See All

10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8