1.2.20

A. Warm Up

3 sets NFT

15/12 calories row or bike

5 Single Arm DB Press/arm

30 second Banded Plank

*ladies use thin orange band gentlemen use thin red band

B. Strength

12 minutes On The Clock

Build up to 1RM Power Clean

*Record on whiteboard

C. Conditioning

15 minute AMRAP

12 Air Squats 9 Cal Row 6 Snatch 95/65 3 Burpee Box Jumps 24/20″

*coaches challenge:

12 Alternating Pistol Squats

9 Cal Row 6 Dual KB Snatch 53/35 3 Burpee Box Jumps 30/24″

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6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP