1.23.20

A. Warm Up

3 sets NFT

60 seconds row or bike

5 Landmine Press

5 Landmine Push Press

5 Bottom Up KB Clean

Perform with left arm then right arm

B. Olympic lift

4 sets of the following complex

2 Muscle Clean

2 Push Press @ 31X1 Tempo

*build from last weeks load

C. Strength

Clean Grip Deadlift No Hook Grip

Every 3 minutes for 4 sets

3 reps touch and go

D. Conditioning

2 rounds for time

700/600m row

15 Deadlifts 135/95

12 Cleans 135/95

9 Shoulder to Ovehead 135/95

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7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb