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-to-Bar

C. Accessory

15 minute EMOM (5 rounds each)

1st Minute: 10 Push-Ups

2nd Minute: 20 Air Squats

3rd Minute: 5 Strict Pull-Ups

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row