3-25-15

SCAP WORK (2x) 1 min Arms Only Row 15 sec rest 1 min Right Arm Waiter Walk 15 sec rest 1 min Left Arm Waiter Walk 15 sec rest

PULL-UP Death by strict pull-up – 10 min MAX 1st Min – 1 rep, 2nd min – 2 reps etc. if you hit 9 in the 9th min, then last set is a max effort set

CONDITIONING (5x) 20 Sit-up 15 Wall Ball (20#-10′ / 14#-9′) 10 Box Jump (24″/20″)

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4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

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