3.22.18

30 minutes EMOM alternating movements

1st min: 15/12 cal row

2nd min: 12 Medball Sit Ups

3rd min: 6 squat cleans 95/65

*coaches challenge GHD Sit Ups, 135/95

*If you fail to complete the work on the minute, workout turns into AMRAP. Each min counts as 1 round. Completing workout prescribed equals 30 rounds completed.

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A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40