11.14.19

A. Warm Up

4-5 sets

10 Plank w/ band pull/arm

15 Band Pull Throughs

5 Broad Jumps

*these may be broad box jumps for challenge

B. Olympic Weightlifting

4 sets of the following Clean Complex

2 Hang Clean Pulls

1 Segment Power Clean

1 Slow Pull Power Clean (4 second pull to knees)

C. Conditioning

12 minute AMRAP

15/12 cal row

20m Dual KB Overhead Carry 35/26

15 Anchored Feet Sit Ups (hands behind head)

Run 200m

12 Alternating Dual KB Front Rack Reverse Lunges 35/26

12 Hand Release Push Ups

*run may be substituted for 20 cal airdyne

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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