12.11.17

A. Olympic Lifting

Every other minute for 12 minutes 3 Position Power Snatch High Hang/Above Knee/From Ground *Complete without dropping bar -increase weight here as needed- *Record heaviest weight

B. Conditioning

10 minute AMRAP 10 cal row 10 Right Arm DB Push Press 35/25 10 Left Arm DB Push Press 35/25 10 K2E *Coaches Challenge 50/35 DB & T2B

C. Core Accessory

“Durante Core” 5 rounds 10 Hollow Rocks 10 V Ups 10 Tuck Ups 10 Seconds Hollow Hold -1 minute rest- *Challenge here is to not let heels and shoulders touch the ground for the duration of the sequence

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10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl

10.20.21

A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo

10.19.21

A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C