- Nov 20, 2018
- 1 min read

11.21.18

Attention!

Schedule change, we will only have one class on Friday @9 a.m. , and remember only one class on Thursday @8 a.m.

Strength 20 minutes 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

Wod 21 down to 3 by 3’s SDHP 70/53 Plate Overhead Walking Lunge 35/25

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike