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

Recent Posts

See All

5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

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