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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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows