1.20.20 Announcements!!!

A. Warm Up

10 Single leg RDL/leg

10 Side Plank Rotation/arm

30 second Glute Bridge Hold

B. Strength

3 sets of the following superset

Bench Press

4 Reps @ 4141 Tempo

Tripod Row

8 Reps/arm @ 10X1 Tempo

C. Conditioning

3 rounds

3 minute amrap

100m row

5 Burpees

10 Alternating Reverse lunges

-90 seconds rest in between rounds-

*Start where you leave off

D. Extra

3 rounds

3 minute amrap

5 Strict Bar Dips

7 Calorie bike

9 Russian Kettlebell Swings 70/53

-90 seconds rest in between rounds-

*Start where you leave off

1.17.20

A. Warm Up

6 rounds

Rowing sprints

30 seconds on 30 seconds off

Then

2-3 sets/arm

4 DB Push Press

4 DB Push Jerk

4 DB Split Jerk

*complete unbroken

B. Conditioning

“Widow Maker”

20 minute AMRAP

15 Double Unders (3:1 Singles)

15 Burpees

15 Box Jumps (20″)

15 Pull Ups

C. Extra Fun

3 sets

3 Muscle Clean

3 Push Press @ 31X1 Tempo

*build slightly from last week

Or

Every 3 minutes x 4 sets

4 reps TnG

Clean Grip Deadlift (No Hook Grip)

1.16.20

A. Warm Up

3 rounds NFT

10m Lateral Band Walk/side with plate overhead

20 Hip Thrusts

20 Shoulder Taps

*Wall Facing shoulder taps for challenge

B. Strength

1-1/4 Back Squat

3 sets of 4 reps @ 33X1 Tempo

Tempo is read

3 seconds down

3 seconds hold bottom

X – perform the 1/4 squat and then return to the bottom then squat up

1 second pause at top

C. Conditioning

3-5 rounds

Every 3 minutes perform:

6 Air Squats

12 Windshield Wipers 6/side

8 Alternating Reverse Lunges

12/10 Calorie Bike

*record time for each round

**coaches challenge 53/35 KB Rack on squats and lunges