1.22.18

Test week is now over!! Great job everyone. Over the course of the next couple months we will be doing strength exercises based off our 1RMs that we established last week so make sure you keep note of those weights you lifted! Also please update your point total for this past week!

A. Warm Up

12 minutes EMOM alternating movements 1. 15/12 cal Airdyne 2. 20 Hollow Rocks 3. 20 Walking Lunges 4. 30 Mountain Climbers

B. Conditioning

4 Rounds 25 Cal. Row 25 Front Squats 75/55 25 Push Press 75/55 *coaches challenge 95/65 **scaled option 65/45

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1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

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