7-13-15

STRENGTH – Back Squat Based on your 5RM from last week 2×5 at 45# / 1×5 at 40% / 1×3 at 60% / 1×2 at 80% / 5×5 at 90%

CONDITIONING 30-25-20-15-10-5 Wall Ball – 200m run after even rounds – 150m sled pull after the odd rounds

ENDURANCE WOD’s CrossFit On Day: 100m sprint on the min every min for 10 min CrossFit Off Day: 7 miles at race pace

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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

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s