Today’s focus will be the posterior chain, we will be seeing a progression of hinging strength over the coming weeks. A. Strength Deadlift from blocks (set up plates or the wooden jerk blocks to pull from just above knees, that means when the bar is loaded it sits just above your knees) 4 sets of 5 reps B. Conditioning 18-15-12-9-6-3 reps for time of Power cleans 95#/65# Russian kettlebell swings 53#/35# 200m run after each round *coaches challenge 115#/85#, 70#/53# #Trueform

Today’s focus will be the posterior chain, we will be seeing a progression of hinging strength over the coming weeks. A. Strength Deadlift from blocks (set up plates or the wooden jerk blocks to pull from just above knees, that means when the bar is loaded it sits just above your knees) 4 sets of 5 reps B. Conditioning 18-15-12-9-6-3 reps for time of Power cleans 95#/65# Russian kettlebell swings 53#/35# 200m run after each round *coaches challenge 115#/85#, 70#/53# #Trueform

A. Conditioning “Saman” 4 Rounds for Time 13 Deadlifts 185/135 17 Wall-Ball Shots 20/14 400m Run or 500m Row or .75 mile Bike *coaches challenge 8 rounds #WallBallShots #HeroWOD #StrengthandConditioning #Gym #Crossfit #Concept2Rower #Personaltraining #Deadlift #RogueEchoBike #Running

A. Conditioning “Saman” 4 Rounds for Time 13 Deadlifts 185/135 17 Wall-Ball Shots 20/14 400m Run or 500m Row or .75 mile Bike *coaches challenge 8 rounds #WallBallShots #HeroWOD #StrengthandConditioning #Gym #Crossfit #Concept2Rower #Personaltraining #Deadlift #RogueEchoBike #Running

A. Strength Deadlift (5-3-1) 5 @ 75% 3 @ 85% 1 @ 95%+ *record heaviest set to scores B. Conditioning For time: 1,000/750m row or 1200m run Then, 5 rounds of: 21 pull-ups 7 push jerks 105#/75# *Coaches challenge 135#/95# #PushJerks #StrengthandConditioning #Crossfit #PullUps #Concept2Rower #Personaltraining #Deadlift #Running

A. Strength Deadlift (5-3-1) 5 @ 75% 3 @ 85% 1 @ 95%+ *record heaviest set to scores B. Conditioning For time: 1,000/750m row or 1200m run Then, 5 rounds of: 21 pull-ups 7 push jerks 105#/75# *Coaches challenge 135#/95# #PushJerks #StrengthandConditioning #Crossfit #PullUps #Concept2Rower #Personaltraining #Deadlift #Running

A. Strength 8-6-4 (75%-80%-85%+) Shoulder Press (Strict Press) Deadlift B. Conditioning 5 rounds for time of 14 Calorie Bike 14 DB Snatches (7/arm) 50#/35# 14 Box Jumps 24″/20″ #ShoulderPress #BoxJumps #StrengthandConditioning #DBSnatch #Plyometrics #Personaltraining #Deadlift #RogueEchoBike

A. Strength 8-6-4 (75%-80%-85%+) Shoulder Press (Strict Press) Deadlift B. Conditioning 5 rounds for time of 14 Calorie Bike 14 DB Snatches (7/arm) 50#/35# 14 Box Jumps 24″/20″ #ShoulderPress #BoxJumps #StrengthandConditioning #DBSnatch #Plyometrics #Personaltraining #Deadlift #RogueEchoBike

A. Strength 8-6-4 (75%-80%-85%+) Shoulder Press (Strict Press) Deadlift B. Conditioning For Time: 50/40 Calorie Row 100/75 Push Ups 50 Deadlifts 185#/125# #PushUps #Rowing #ShoulderPress #StrengthandConditioning #Concept2Rower #Personaltraining #Deadlift

A. Strength 8-6-4 (75%-80%-85%+) Shoulder Press (Strict Press) Deadlift B. Conditioning For Time: 50/40 Calorie Row 100/75 Push Ups 50 Deadlifts 185#/125# #PushUps #Rowing #ShoulderPress #StrengthandConditioning #Concept2Rower #Personaltraining #Deadlift