3-13-17

Strength 5X 5 Front Squat 5 Ring Row (on the last rep hold at the top for 15 seconds) then 50 good mornings weighted or with a band

Wod 5 Rounds 5 HSPU 5 Plate Burpee (45/35) 5 Power Clean (165/115) 5 Plate Burpee 1 min rest

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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#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows