8.19.19

3 Sets NFT

6 Single Arm KB Z Press/arm

30sec 1/4 Squat Pulse

*KB Rack for challenge

20 Psoas March

+ Scapular Positional Strength and Active Mobility Work

2-3 sets

8-15 reps of Seated 45 Degree Incline Shoulder Abduction (45 Degree Incline Band Pull Aparts) -(2sec hold each rep)

B. Strength

Back Squat

Every 3:30 minutes 1.1 Reps

Tempo 31X1; rest 15sec between 1’s;

Or just do sets of two reps without reracking bar

C. WOD

4 Sets for time

Row 20/18 Calories

14 Dumbbell Front Squats 50/35

8 C2B Pull Ups*

8 Ring Dips**

-rest 90sec-

*scale C2B to pull ups or ring rows

**scale dips to bar dips or push ups

***coaches challenge 60/40 DB, UNBROKEN 12 reps on gymnastics

Recent Posts

See All

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B