3-14-17

Reminder! Kickboxing tomorrow night at 5:15 (we’ll still have our regular group class as well)

Jerk Technique Tall Jerk: focus on speed under the bar 5X5 (should be light being that there is no dip and drive) then Pause Jerk (hold at the bottom of the dip and drive) 5X2 these should be heavy while maintaining a good dip and drive position

Wod 3 Rounds 10 Bench Press (135/95) 20 Box Jump (24/20) 400m Run

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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