9.9.20

A. Conditioning

For time:

15-12-9

Calorie Bike

Toes-to-Bar *scale to Medball Sit-ups

Russian Kettlebell Swings 53#/35#

Step-Ups 24″/20″

100 Medball Russian Twists 20#/14#

9-12-15

Step-Ups 24″/20″

Russian Kettlebell Swings

Toes-to-Bar

Calorie Bike

*coaches challenge


21-15-9, 9-15-21 reps, 70#/53# KB

0 views0 comments

Recent Posts

See All

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

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