11.14.17

Strength 10 min to complete 5X 5 Backsquat (add weight each round) 20 Good Mornings with a band

Wod 15 min AMRAP 5 Deadlift 10 Push-ups 20 Air Squat 5 Hang Clean 10 Dip 20 Walking Lunge A:185/135 B:145/105 C:115/75 Deadlift and Hang Clean weight should be the same

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1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

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1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

500

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

500