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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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