2-23-15

A late Happy Birthday to Mindy Saunders on the 21st!!

Push-Up 5-5-10-5

STRENGTH – Back Squat every 30 seconds for 4 min 1 rep @ 85% – 9 total reps 2 min rest 1 rep every min on the min for 4 min @90% – 5 total reps Bar stays un-racked during the working time

CONDITIONING 10x 4 Deadlift (135/95#) 6 Box Jump (24″/20″) 4 Kettlebell Clean and Press each arm (35#/26#)

COACHES CHALLENGE Taller Box 30″/24″ Heavy Kettlebell 53#/44#

0 views0 comments

Recent Posts

See All

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press