1.10.18

A. Warm Up

12 minutes EMOM (each movement is done 3 times) 1. 15/10 Cal Row 2. 30 second plank 3. 30 seconds of Single Unders 4. 30 Mountain Climbers

B. Conditioning

15 minute AMRAP 9 Front Squat 95/65 6 Push Presses 95/65 3 Strict Pull Ups

*Coaches challenge 125/85

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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.