4-23-14 and the hits just keep on coming!

Congratulations to Coach Brandon Carlisle for placing first the State Championship Olympic Lifting meet this past weekend in the 93 kilo weight class. Now it’s onto Regionals!

STRENGTH (2x) 1 min Plank (45#/25#) 30 Sec rest 1 min Glute Bridge 30 sec rest 1 min Hollow Hold 30 sec rest 1 min Superman 30 sec rest

SCAP WORK (2x) 25 Band pull-a-part 20 Scare Crow (5#/2.5#) 15 Scap Push Up 10 I, Y, T (5#/2.5#)

CONDITIONING 50 down to 10 by 10′s Sit-ups 10 up to 50 by 10′s Walking Lunge Start and End the workout with 50 Push-ups

50 Push-up, 50 Sit-up, 10 Walking Lunge, 40 Sit-up, 20 Walking Lunge etc.

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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

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.