11.22.19

A. Warm Up

3-4 sets NFT

10 Barbell Good Mornings

20 Lunge Jumps

30 seconds Sorenson Hold

30 seconds dead hang hold

B. Conditioning

“Double Hellen”

3 rounds for time of

800m Run

42 Kettlebell Swings 53/35

24 Pull Ups

C. Olympic weightlifting

Clean Complex

4 sets of

1 Segment Clean Pull

1 Clean Pull

1 Slow Pull Power Clean (4sec pull to knees)

1 Power Clean

*both pulls are NOT high pulls

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7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb