3.25.21

A. Conditioning

For time (with a partner)

1 Mile Run (Together)

100 Burpees

100 Sit-Ups

1 Mile Run (Together)

30 MINUTE CAP

SOLO VERSION

For Time

800m Run

50 Sit-Ups

50 Burpees

800m Run

20 MINUTE CAP

B. Cooldown

2 Sets

:45 Couch Stretch/Side

:45 Pigeon Stretch/Side

1:00 Seated Butterfly Stretch

:45 Standing Calf Stretch/Side

Recent Posts

See All

4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40