8.28.20

A. Conditioning

“Michael”

3 Rounds For Time

800 meter Run

50 Hip Extensions

50 Sit-Ups

*a suggestion could be to break it up into 6 rounds of 400m & 25/25

*due to lack of GHD’s the hip extensions maybe be swapped out for prisoner good mornings (hands behind head)


*1000m row or 1.5 mile bike maybe be swapped out for the run

Recent Posts

See All

4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40