7.2.18

**We will be holding 1 class at 8:00a.m. on the 4th**

Sprint work Run, Bike or Row Warm-up with 400 meters/25-30 calories 3X 200m’s/15-20 Calories with a 30 sec rest between efforts then 90 sec rest 1X 400m/25-30 calories

Wod 18 Min AMRAP 150m Sled Pull 45/35 12 Bench Press 115/80 24 Air Squat 36 Sit-up *CC-155/105 Bench*

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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.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B