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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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