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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3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel