10.22.20

A. Strength

Shoulder Press (5-3-1)

5 @ 75%

3 @ 85%

1 @ 95%+

*record heaviest set to score

B. Conditioning

In teams of two

21 minute AMRAP

Partner A:


400m run


Partner B:


15 DB Bench Press 50s/35s

18 Medball Twists 20/14

21 KB Swings 53/35

*pick up where left off, score is total meters ran and rounds completed

#KettlebellSwings #StrengthandConditioning #Gym #Crossfit #PartnerWorkout #Personaltraining #MedballTwists #BenchPress #Running

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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