10.19.20

A. Strength

Back Squat (5-3-1)

5 @ 75%

3 @ 85%

1 @ 95%+

*Record heaviest set to score

B. Conditioning

10 minute AMRAP

3-6-9-12. . .


DB Push Press 50s/35s

10 Box Jumps 24″/20″

*coaches challenge Devils Press 50s/35s & Box Jump Overs

#BoxJumps #StrengthandConditioning #Gym #Crossfit #PushPress #Plyometrics #Personaltraining #DevilsPress #BackSquat

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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