10.16.18

Wod 15 Min AMRAP 5 Barbell Curls 75/55 10 SDHP 75/55 150 Meter Sled Pull 55/40

Post Wod 2X 1 min plank 30 sec side plank 30 sec other side plank 1 min rest 1 min plank 30 sec med-ball twist 30 sec med-ball sit-up 1 min rest

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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