3-11-15

Accessory Work (2x) 1 min Flutter kick 30 sec rest 1 min Plank 3 Reach, Twist, Lift 10 Scare Crow 20 Scap Push-up 30 Pull-a-parts

PUSH-UPS 30-5-5-5

CONDITIONING (5x) 150m run 5 Strict Pull-up 13 KB Swing (53#/35#)

There will not be at coach at the 9 am class tomorrow morning as Dakotah is gone for spring break.

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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