1.28.19

Strength 4 Rounds 20 Front Rack Weighted Box Step Ups (10 each leg) 20 Banded Good Mornings

Wod 4 Min AMRAP 8 Hang Squat Clean 115/80 8 HSPU 2 min rest 4 Min AMRAP 8 Push Press 115/80 8 Pistol Squats (4 each leg) *score is the total of reps from each AMRAP added together*

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10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R