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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7.27.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

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