11.17.20

A. Strength

3-5 sets of the following superset

8 Wide Grip Bench Press @ 21X0 Tempo

10 Push-Ups @ 10X0 Tempo

*Push-Ups maybe be banded for extra challenge

B. Conditioning

20 minute AMRAP

12 Toes-to-Ring or Bar

9 Dual KB Gorilla Row 35#/26#

6 Strict HSPU

20/17 Calorie Row

*Strict HSPU Scale = Kipping HSPU = Pike Strict HSPU

*coaches challenge 53#/35# KB Gorilla Row

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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

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.