1.23.18

A. Strength

Bench Press

5 sets of 5 reps 65%-70%-75%-80%-85% *if you can do more than 5 reps on the last set go for a burnout set.

B. Conditioning

For time:

21-15-9 Dumbbell Snatch 50/35 Lateral Burpees Over Dumbbell

C. Accessory

Accumulate 5 minutes in a plank *Every time you break perform 15 Tuck Ups

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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

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