1-27-15

STRENGTH – Overhead Press 2-2-2-2-2 5 sets of 2 reps as heavy as possible. Failed second reps will count as a set Finish with 3 max sets of a) max set of dead-hang pull-up (overhand grip) b) max set of ring or fix dips

CONDITIONING 12 min AMRAP 2-10 m run 4 Power Clean (185#/135#) 12 HR Push-up if your power clean is above 225/165#’s your working load should be at 80%

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A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8