4.16.21

A. Conditioning

30 minute AMRAP (with a partner)

1 mile run (split into 200m runs) or 3 mile bike

100 Single Arm DB Shoulder-to-Overhead 50#/35#

100 Anchored Sit-ups (no abmat)

*one partner works at a time

Recent Posts

See All

5.7.21

20 minute AMRAP w/ a partner 1000m Row (each does 500m) Then as many rounds with remaining time of: 12 Bench Press or 12 Hand Release Push-ups 150m Run (around the building) 12 DB Snatch 50#/35#

5.6.21

A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans

5.5.21

A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-