3-9-15

This is our last wee of PUSH-UPs! 25-15-15-10 Everyone ready for a set of 50 on Friday?

STRENGTH – FRONT SQUAT 2 reps EMOM for 5 min @ 75% (10 total reps) 1 min rest 2 reps EMOM for 5 min @ 85% (10 total reps)

CONDITIONING 100 Double Unders to Start and Finish 21-15-9 Front Squat (95#/65#) Plate Sit-ups (45#/25#)

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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