4.5.19

Warm-up 3X 300 Meter Row 20 Sit-ups 20 Kettle Bell Swings

Wod 10 min AMRAP 200 Meter Run 8 Single Arm Dumbbell Snatch 80/50 1 Rope Climb then 5 min to find a 1 RM Clean and Jerk

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1.27.21

WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

1.25.21

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