Search
    • Aug 20, 2019
    • 1 min read

8.20.19

A. Warm Up

3 Rounds NFT

14/12 Calories Airdyne

10 Standing Alternating KB Press Top Down 30X0 (5/arm)

20 Tall Plank Shoulder Taps

*challenge 3 wall Walks

-then-

Shoulder Mobility

Quadruped Shoulder C.A.R

6reps/side x 2-3sets

*hold tension throughout your body by tightening your core and lower body while moving. Move slowly and deliberately and make one revolution of the arm in about 10 seconds

A. Strength

4 sets of

Strict Press

*challenge dynamic load strict press

4141; 3-5reps

Single Leg Glute Bridge

3111; 4-6/leg

*challenge single leg barbell glute bridge

B. WOD

4 sets for time of:

20sec Dip Support

6 Single Arm KB Clean and Push Press R

20m Single Arm KB Rack Carry R

6 Single Arm KB Clean and Push Press L

20m Single Arm KB Rack Carry L

12 Ring Rows

*coaches challenge ring dip support and kipping Pulls Ups

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