10-12-15 ICE FIGHT WAS A TON OF FUN

STRENGTH – Font Squat 10 min to complete 5 x 5 work up to near your 5 RM on the last set

CONDITIONING 15 min AMRAP 5 Burpees 7 KB Swing (53/35) 9 Wall Ball (20-10’/14-9′)

Ice fight was so much fun. Thanks to all of the incredible volunteers that came, helped and made it run so smoothly.

the help ice fight

melissa ice fight
sue ice fight
daryl ice fight
brock ice fight
tyler ice fight

thomas ice fight

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10.19.21

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