11.15.18

Strength 20 Min to complete 8-6-4 Power Clean Bench Press Back Squat View previous weights here If you completed all your lifts in the time frame then add weight

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Wod 3 Min AMRAP 3 Thrusters 135/95 1 Rope Climbs 2 Min Rest 3 Min AMRAP 6 Thrusters 95/65 2 Rope Climbs

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7.27.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

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