2-15-17

Strength Power Clean 1 rep every 30 sec for 7 min 1min rest/transition Walking Lunge (bar in front rack) 6 rep EMOM for 7 min

Wod 1 Rope Climb 16 Push-up 2 Rope Climb 24 Push-up 3 Rope Climb 32 Push-up 4 Rope Climb 40 Push-up

Post Wod 1 Max Effort Plank 100 med-ball twist

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10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R

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