2-19-14


Skill Work (3x) 1 min Hollow Rock 2 min – 5 Split Squat each leg (35#/25#) 1 min Plank 1 min rest

Scapula Work 2 times through 3 Reach, Twist & Lift both right and left sides 15 Scarecrow (5#/2.5#) 10 Scap pushup 5 I, Y, T40 bp 30 thruster (75#/50#) 30-20 20-10

Conditioning 40 Burpees 30 Thrusters (75#/50#) 30 Burpees 20 Thrusters (75#/50#) 20 Burpees 10 Thrusters (75#/50#) 10 Burpees

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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