11-16-16

Strength Overhead walking lunge 10 reps EMOM Increase weight as you get comfortable with the movement

Wod 8 min AMRAP 15 Deadlifts 15 Box Jumps Each round the deadlift gets heavier Example: Round 1 40% of your 1RM Round 2 50% Round 3 60% and so on

Post wod Abs 50 sit-ups 50 twists 2 min plank

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4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds