7.25.19

A. Warm Up

3 Sets NFT

30sec/leg Single Leg Hip Thrust Isometric (hold at top)

Thoracic Bridge 20sec (feet elevated for challenge)

Single Leg L-Sit on Parallettes x 15sec/side

-then after 3 rounds-

Hip Mobility x 4mins

KB Cossack Flow and Holds

B. 12 minute amrap

2 Turkish Get Up R

8 Single Arm KB Clean and Push Press R (begin at the top of the last rep of TGU)

20m Single Arm KB Overhead carry R

12 Forearm Plank to Tall Plank

2 Turkish Get Up L

8 Single Arm KB Clean and Push Press L (begin at the top of the last rep of TGU)

20m Single Arm KB Overhead carry L

Airdyne .3 Miles

C. 4 strip sets of

Clean Grip RDL

3-4 Heavier @ 4010 + 8-10 Lighter @ 2010;

*Strip set – perfrom 3-4 reps at a moderately tough weight, immediately strip the load and perform 8-10reps at the llighter load and quicker tempo

0 views0 comments

Recent Posts

See All

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then

1.13.20

A. Strength Clean Grip Deadlift (no mixed grip) 6 sets of 3 reps *build to a tough set of 3 reps B. Conditioning For time: 100/80 Calorie Row 100 Wall-Balls 20#/14# to 10'/9' Target 50 Abmat Sit-ups 1