6.24.20

Order form for this summers apparel line is linked here. There’s a cash box at the gym that you can put your money/checks in. Please have orders and payment made by end of day July 6th! Thank you for your continued support 🙏🏽

A. Strength


Shoulder Press


5 sets of 7 reps


B. Conditioning


5 rounds for time of:


200m Row

10 Push-ups

20 KB Swings 35/26#

30 Sit-ups


Coaches challenge


7 rounds for time of:


200m Row Damper @10

10 Hand Release Push-ups

20 KB Swings 62/40#

30 Medball Sit-ups 20/14# or GHD

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3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel

3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un