2-18-15

Happy Birthday Daeci Burr!

ACCESSORY WORK 2 rounds 1 min Hollow Rock 30 sec rest 1 min Plank 30 sec rest — Then Scap work 3 Reach and Twist 10 I, Y, T 20 Scare Crow 30 Scap Push-up

Push Up 14-12-14-12

CONDITIONING 12 min AMRAP 8 Russian Kettlebell Swing (70#/53#) 8 Box Jumps (24″/20″) 8 Toe to Bar

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6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#