3.27.19

Strength 4X 8 Dumbbell Bench Press 20 GHD Sit-up or med-ball sit-up

Wod 3X 21 Calorie Bike 15 Pull-up 9 Squat Clean *Squat Clean weight: 1st round 135/95, 2nd 165/110, 3rd 195/125*

Recent Posts

See All

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