7.17.18

Strength 1 Rep every 30 seconds for 10 minutes Segment Clean (full squat on each rep) Start light and add weight as you get comfortable with the pause


Wod 750 Meter Row 15 HSPU 500 Meter Row 20 HSPU 250 Meter Row 25 HSPU

Post Wod 3X 1 min Plank 30 seconds of med-ball twists 30 seconds of flutter kicks 1 min rest

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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

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki