1.26.21

WARM-UP

3 ROUNDS FOR QUALITY


10 PVC Passes

8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps

6 Plate to OH

4 Burpees

2 Perfect Push-Ups


STRENGTH


ON A 12:00 RUNNING CLOCK...


Build to a 2RM Push Press

(Score is weight)


CONDITIONING


AMRAP x 12 MINUTES


3,6,9and so on...

Shoulder to OH (95/65)(65/45)

Plate Ground to OH (25/15)

Burpees

(Score is Rounds + Reps)

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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