1.18.21

Ronnie's Birthday


21 minute AMRAP

32 Abmat Sit-ups

1 Squat Clean and Jerk

18 Kettlebell Swings 53#/35#

89 Double Unders

Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes

Rx 115#/85# Rx+ 165#/125# Cc 195#/145

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6.16.21

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6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh