9.4.19

A. Warm Up

3 Sets NFT

30 Band Pull Throughs

20 seconds Extended Wall Plank

10 Pike HS Shoulder Taps

*coaches challenge 25′ HS walk instead of Pike Shoulder Taps

B. Strength

3 sets of

Banded Deadlift

02X1; 4.4.4 reps @ 55-60%

(2 second pause at bottom before standing up, rest 15 seconds between within cluster set, 12 reps total per set)

Close Grip Bench Press

20X1; 7,6,5;

C. WOD

7 minute AMRAP

5 DB Deadlift

5 DB Front Squat

5 DB Rack Lunge/leg

5 DB Push Press

15m Dual DB Overhead Carry

*pick your own weight 25-50#, same weight for each movement

-rest 3 minutes-

Repeat 7 minute AMRAP

Pick up where you left off on first AMRAP

0 views0 comments

Recent Posts

See All

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85