12.13.18

Strength 25 minutes to find a 1 rep max for each lift Power Clean Bench Press Back Squat suggested progression 10-5-3-3-2-1-1-1 when you get to the singles make sure you are resting 2 minutes between efforts

Wod Death by Burpees Start at 6 reps, you have 1 minute to complete the 6 reps then at the top of the next minute you do 7 Burpees and so on until you cannot complete all the Burpees within the minute.

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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.

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