5-21-14

Happy Birthday Jen Thompson!

Strength/Skill Work (2x) 10 V-Shrug (5#/2.5#) 20 Band Pull-aparts 5-10 Strict Pull-up (they should be smooth and fluid) 10 Push-up (elbows tucked, initiate with the shoulder, 2 count down, only chest and hands on the floor, explode up – see Carl’s video below) 15 Hollow Rock

CONDITIONING 750 m row 3-6-9-12 Power Clean (155#/115#) Bar Facing Burpee

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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

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

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