10.17.19

A. Conditioning

For time:

1000m row

Then

4 rounds of

10 Overhead Walking Lunge 45/25

17 KBS 44/26

10 Sumo Deadlift high pull

17 Push Presses

Then

974m row

Advertisements

10.16.19

A. Warm Up

Airdyne or row for 6 minutes continuous

Every 90 seconds sprint for 12 seconds (4 sets)

B. Strength

Segment Snatch Grip Deadlift

3 sets of 4 at 3131 Tempo

Segment Snatch Pull

3 sets of 3 reps (reset at the bottom of each rep)

C. Conditioning

15-12-9-6-3

KB Snatch/arm 44/26

Box Jump Step Down 24″/20″

*coaches challenge 53/35 + work back up to 15

(15-12-9-6-3-6-9-12-15)

10.15.19

Please update your points on the whiteboard! If you need help with calculating your points don’t be afraid to ask. I hope this challenge has helped provide a structure and accountability for navigating the world of nutrition. If you have any questions or concerns please reach out.

A. Warm Up

EMOM for 12 minutes

1st minute: 20 backward single unders + 30 forward single unders

2nd minute: 6 Tall Kneeling Pallof Press/side (slow and controlled)

3rd minute: 10m Mixed Carry KB Bottoms Up Overhead + KB suitcase/arm

B. Strength

3 sets of the following superset

DB Bench Press

6 reps @ 3131 Tempo

*incline for challenge

**wrists neutral!!!

Supinated Wide Grip Strict Pull Up

6 reps @ 31X1 Tempo

C. Conditioning

3 rounds for time of:

750m/600m row

10 Single Arm KB Clean and Press/arm 44/26

30 Abmat Sit Ups

*increase pace on rower each round

**coaches challenge 53/35 KB + anchored feet sit ups (anchored feet plus hands behind head)