3-19-15

STRENGTH Seated Press – Work to a 3 RM Sit on a box or bench and press from shoulders to overhead. heavier loads should be taken from a rack

Weighted Push-up Partner assisted – rounds each person Men – 10 reps 40 # / 8 reps – 30# / 6 reps – 20# / 4 reps – 10# / 2 reps Women – 10 reps 20# / 8 reps – 15# / 6 reps – 10 # / 4 reps – 5# / 2 reps Once you are in the forward lean position try not to break as your partner removes the load on the reps listed

CONDITIONING 12 min AMRAP 150m Sled Pull (45#/35#) 10 Toe to Bar

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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#