12-11-14

STRENGTH – Overhead Squat 12 min 5×5 at 80% of your 2 RM If you do not know your 2 RM overhead squat then find it. Barbell should come out of a rack.

CONDITIONING (3x) 3 min on 1 min rest AMRAP 5 Power Snatch (75#/55#) 10 Sit-up 5 Russian Kettle Bell Swing (70#/53#) 10 Sit-up

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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

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP