Tuesday 02092021




40/30 Calorie Bike Erg

30 Single Arm Dumbbell Hang Clean and Jerks

20 Toes to Bar

10 Strict Handstand Push-Ups

Dumbbell - 50 / 35 lb

Choice (A+B )OR C

Body Armor (A)

Not for Time:

9-7-5-3 Barbell Bench Press

30 Banded Pull-Aparts after each set

Rest as needed between.

Body Armor (B)

Not for Time:

15-12-9-6: Barbell Bent Over Row

30 Banded Tricep Extensions after each set

Rest as needed between.

(C)Skill Conditioning

3 Rounds (Not for Time):

100 Double-Unders

25-50' Handstand Walk

20 Chest To Bar Pull-Ups

25-50' Handstand Walk

193 views0 comments

Recent Posts

See All

WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps  @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4

WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly

WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo