2.14.20

A. Warm Up

3 rounds NFT

20 seconds tuck L hang


20 seconds dip support (ring or bar)


1-3 wall walks


20 Banded Hip Thrust

B. Strength

Back Squat

4 sets of 4 reps @ 22X1 Tempo

Every 3 minutes

C. Conditioning

Partner wod

20 minute amrap

14 Wall Balls


14 Toes to bar


*split reps however you want

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6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row