11-16-15

STRENGTH – Back Squat 7 min – 1 Rep EMOM increase load every rep reps should be heavy and load increases should only be 5-10# (If you know your 1RM this should be around the 90% range at the end)

CONDITIONING (5x) 3 min on 1 min off – 1 min at each station AMRAP Row for Calories Box Jump 20″ Kettlebell Clean and Press

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

140

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

470

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

670