11.28.19 Happy Thanksgiving!!

Happy Thanksgiving!! The long sleeve tshirts are at the gym for those who order one. We will be having a group working out in the mornings around 7ish on Thursday and 8ish on Friday. Be ready to feel a whole lot of thankfulness 💪

12 Days of Thankfulness

1. 100m/80m row or 10/8 cal bike

2. Power Clean 135/95

3. Ring Dip

4. Alternating DB Snatch (2 each arm)

5. Burpees

6. Toes to bar

7. Hand Release Push Ups

8. Box Jump Step Down 24″/20″

9. Kettlebell Swings 70/53

10. Strict Pull Ups

11. Front Squat 135/95

12. Shoulder to Overhead 135/95

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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