11.11.20

Unfortunately we have decided to postpone the potluck indefinitely.

A. Conditioning

5 rounds for time of

18 GHD Sit-Ups

15 Calorie Bike

12 Box Jumps 24″/20″

9 Toes-to-Bar

6 Clean and Jerks 135#/95#


B. Strength

Deadlift From Blocks (New height this week – Set up blocks so that the bar rests just below the knee)

5 sets of 4 reps

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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