3.7.18

A. Strength

30 minutes to find 1RM in each lift

10 minutes at each lift

Squat

Shoulder to Overhead

Deadlift

*Front or Back Squat may be done just be sure to record which you did.

**Shoulder to Overhead may be done sitrct press, push press, push jerk or split jerk.

***Recommended warm up scheme 10-5-3-1-1-1

B. Conditioning

“Little Red Riding Hood”

For time

65 cal Airdyne

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2.23.21

A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups

2.22.21

A. Strength EMOM x 10 sets 2 Deadlifts (Building with each set) B. Conditioning 4 rounds for time 12 Deadlifts (225/155)(135/95) 12 Toes-to-Bar (V Ups) 10 MINUTE CAP

2.24.21

A. Strength E2MOM X 5 sets 1 Hang Power Snatch + 1 Hang Squat Snatch B. Conditioning For time: 2 Rounds of 400m run 10 Hang Power Snatches (95/65)(75/55) -Rest 1:30- 2 Rounds of 400m run 10 Power Snat