7.21.20

A. Strength

Bench Press

4 sets of 12 reps

B. Conditioning

20 minute AMRAP

10 Pull-Ups

20 Double Unders 2:1

30 Abmat Sit-ups

200m Run

*challenge yourself to touch the floor behind your head as well as your toes to complete the fill range of motion sit-ups, all while keeping your hips on the ground

0 views0 comments

Recent Posts

See All

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

150

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

400

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

290