Search Results for: Front rack

General Warm-Up 500 Meter Row Erg followed by … Two rounds of: 15 Banded Face Pulls 5 Dumbell Presses @ 5050 15 Band Pull Aparts Pre conditioning drills for jumping Jumping Jacks x :30 Forward Back Hops x :30 Lateral Hops x :30 Diagonal Hops x :30 A. Three sets of: Half Kneeling Dumbbell or…

General Warm-Up Three rounds (acsending effort on machine): 60 Seconds Machine of Choice 12 Alternating Cossack Squats 12 Alternating Prone Scorpions A. Four rounds (Every 90 seconds): Station 1 – Front Rack Kettlebell Squat x 10-12 reps (heavier than last week) Station 2 –Wall Slides x 8-10 reps @ 3131 Station 3 – Alternating Lateral…

General Warm-Up Two rounds of: 250 Meter Row 10 Goblet Hold Alternating Lateral Lunges 10 Goblet Hold Good Mornings and then… Two rounds with light kettlebells: 10 Front Squats (:05 Hold At Bottom Of Each Squat) A. Three sets (Every 2 minutes): Station 1 – Front Rack Kettlebell Squat x 6-8 reps (no tempo; heavier…

General Warm-Up Three rounds (acsending effort on machine): 60 Seconds Machine of Choice 12 Alternating Cossack Squats 12 Alternating Prone Scorpions A. Three rounds (Every 1:30) Station 1 – Front Rack Kettlebell Squat x 6-8 @ 32X1 Station 2 – Farmer’s Carry x 100 Meters Station 3 – Cozy Leg Lift x 8 reps (left…