1.13.20

A. Strength

Clean Grip Deadlift (no mixed grip)

6 sets of 3 reps

*build to a tough set of 3 reps

B. Conditioning

For time:

100/80 Calorie Row

100 Wall-Balls 20#/14# to 10'/9' Target

50 Abmat Sit-ups

100/80 Calorie Bike

*coaches challenge GHD Sit-Ups

Todays workout is a classic chipper that rewards the person who knows how to pace on the front end so they can push it on the back end.

It's programmed to be done as a chipper but an athlete can scale it and break it down into 5 or 10 sets to accomplish the work.

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5.17.21

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5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca