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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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.