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    • Mar 2, 2015
    • 1 min read

3-2-15

STRENGTH – BACK SQUAT 2 reps EMOM for 10 min @ 80% (10 total reps)

PUSH-UP 10-14-18-10

CONDITIONING 21-15-9 Hang Clean (155#/115#) Burpees Med Ball Overhead Walking Lunge each leg

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A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

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