1.28.21

WARM-UP


3-4 ROUNDS


30 Single Unders

10 Glute Bridge-Ups

10 Air Squats @ 40X0 Tempo

10 Scap Push-Ups


STRENGTH


5x5 Back Squat


*keep weight moderate


(Score is Weight)


CONDITIONING


FOR TIME:


10-9-8-7-6-5-4-3-2-1


KB Goblet Squat (70/53)(53/35)

Russian KB Swings

Pull-Ups


-Hard Cap 12:00-


(Score is Time)


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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