11.25.19

A. Warm Up

2 sets

800m run or 800m row

8 DB Power Cleans

8 DB Front Rack Reverse Lunges

8 Alternating DB Push Press

40m DB Front Rack Carry

B. Strength

1-1/4 Back Squat

3,2,1,3 @ 31X1 Tempo

*the last set of 3 should be heavier than that first, but the set of 1 is your heaviest

C. Conditioning

3 rounds for time of:

Bike 15/12 Cals HARD

10 Alternating DB Snatch 50/35

10 Single Arm Overhead Reverse Lunge (5/leg) *completed at the end of the last Snatch (switch hands at rep 5)

-rest 1 minute-

Run 200m or 200m Row

12 Squat Clean Thrusters 95/65**

-rest 2 minutes before beginning next round-

**coaches challenge Dual KB Squat Clean Thruster 35/26

*if you feel good do 4 rounds

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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