7.19.19

A. WOD

5 rounds for time of:

15 Russian KB Swings

15/12 cal row

-rest 60 seconds-

Accessory

B. 3 sets of

Single Leg Banded Glute Bridge

30X1; 6-8/leg

(higher time under tension this week – increase resistence only if you are feeling strong)

Kettlebell Side Plank

30-45sec/side

C. 4 sets of 4 reps

Deadlift From Blocks

Barbell is set up just above knee – adjust blocks appropriately

D. 3 sets of

GHD Hip Extension

51X1; 8,6,6

T Bar Row

30X1; 6-8reps;

* Loop a towel or strap around the bar

Alternating DB Bicep Curl

30X0; 6-8/arm;

E. 4sets/arm of

Turkish Get Up

3/arm – unbroken

Recent Posts

See All

3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel