10.12.20

A. Strength


8-6-4 (75%-80%-85%+)


Bench Press


Back squat

B. Conditioning


5 rounds for time of

15 Wall-Balls

10 Hang Power Cleans 95#/65#

200m Run

*coaches challenge 115#/85#

#WallBallShots #HangCleans #BenchPress #Running #BackSquat

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7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb