2-26-14 New Shirts!


Skill Work (3x) 1 min Hollow Hold 30 sec rest 1 min Plank (45#/25#) 30 sec rest 1 min bottom of squat hold 30 sec 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, T

CONDITIONING 13 min AMRAP 200m Run 10 Push Press (75#/55#) 10 Sumo Deadlift High Pull (75#/55#)

WE FINALLY got the challenge shirts all ready to ORDER! We need to have all of the orders in by Thursday night as we will be placing the order Friday so we can have them by the first Friday in march to be able to pass them out to all of the challenge participants and winners!! If you have been participating in the challenge and you paid your $30, then this shirt is included in your fee for the challenge. If you would like to purchase one of these for yourself even if you didn’t do the challenge, you are welcome to do so. The cost is $20 and payment will need to be received before we submit the order on the 28th.

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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

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B