11.13.18

Strength 6X 3 Weighted Dips 20 Tricep Pulldowns

Wod 5X 10 Single Arm Dumbbell Snatch 50/35 10 Pull-ups then 2 Minute Rest then 5X 10 Med-ball Sit-ups 20/14 10 Med-ball Squat Cleans 20/14

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8.4.21

A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni

8.3.21

A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B

8.2.21

A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou