11-4-14

STRENGTH – Snatch 10 min EMOM 1 Snatch (squat) 3 Push Press

CONDITIONING 2x 7 min rounds 2 min rest 35 Wall Ball then AMRAP 7 Toe to Bar 7 Box Jump

We will announce the winners of the latest challenge tomorrow. We just need to get the pictures all done and we will be good to go. I’m excited to see some of the amazing changes.

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8.4.21

A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni

8.3.21

A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B

8.2.21

A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou