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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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.