5.5.20

A. Warm Up


12 second sprints on rower


EMOM for 5 minutes

B. Strength

Tempo Push Press (31X3)

4 sets of 2 reps

*3 seconds overhead, 3 seconds down to shoulder

C. Conditioning


For time:

12 Power Cleans

12 Push Press

300m run

24 Kettlebell Swings

300m run

36 Pull Ups

300m run

*Record time and weights

For those who want extra see below:

Recent Posts

See All

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