6.2.20

A. Strength

Bench Press

3 sets of 10 reps

B. Conditioning

4 rounds of


3 minutes work 1 minute rest

3 Power Snatch 75/45#

6 Push-Ups

9 Air Squats

*coaches challenge 95/65# and hand release push-ups

At 20 minutes Row 1000m for time

*Record rounds completed and 1000m time

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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.