11.8.18

Strength 20 min to complete 8-6-4 Power Clean Bench Press Back Squat *if you completed all the reps in the time frame then you should increase your weight on all lifts even if it’s only by 5 lbs. If your weights were too easy then increase enough to make it challenging but also leave a little room to build* Check your previous weights here. Remember to get your weights on the board this week!

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Wod 100 Double Under then 5X 10 Walking Lunges with 35/26 Kettle bell in each hand in the Front Rack 10 Russian Kettle bell Swings 35/26 each arm 10 Push Press 35/26 each arm CC: 20 second plank every time you set down the Kettle bells then 100 Double Under

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6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

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#