11.9.20

A. Conditioning

15 minute AMRAP

4 Overhead Squats 75#/55#

8 Thrusters 75#/55#

12/10 Cal Row


*coaches challenge 95#/65#

B. Strength

3-4 sets

15 Steps Forward & Back Banded Monster Walk (band around ankles)

15/leg Banded Single Leg Hip Thrust (band just above knees)

15/side Side Plank Hip Tap

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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.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B