2.1.18

A. Strength

Shoulder Press

6 sets of 3 reps Every 1:30 65%-70%-75%-80%-85%-90%

B. Conditioning

Teams of 2 For time 12 Wall Walks 120 Medball Sit Ups 120 Cal Air dyne 120 Pull Ups 120 Cal Air dyne 120 Medball Sit Ups 12 Wall Walks *coaches challenge chest to bar pull ups & GHD sit ups **only one person may work at a time

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1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

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1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

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1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then

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