3.15.18

A. Conditioning

Teams of 2

15 min AMRAP

Max Wall Balls 20/14

* Only one person working at a time *

**coaches challenge 30/20**

B. Strength

Shoulder Press and/or Deadlift

Build up to a heavy set of 12 reps

C. Accessory

5 rounds

45 seconds hang (arm extended)

– Rest 1 minute-

Recent Posts

See All

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