11.23.20

A. Strength

4-5 Sets

5 Front Squat @ 22X0 tempo (add weight every set)

12sec Bike SPRINT @ 100%

-rest 2-3mins between sets-

*record heaviest weight to score

B. Conditioning

12 minute AMRAP

4-8-12-16-20-24-28….

Wall-Balls 20#/14#

GHD Sit-Ups

C. Cooldown

Recommend exercises:

Couch Stretch

Heel Sit

Static Back

Cobra

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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