8-11-15

STRENGTH – Snatch 10 Min EMOM 1 rep from the ground 1 rep from above the knee 1 rep from the high hang

CONDITIONING Start and finish with 24 Hand Stand Push-up (6x) 250m row 10 toe to Bar

Scaling is always on the table. For “Hand Stand Push-ups” here are the options. a) V-Push-up with feel elevated b) V-Push-up with feet on ground c) Box Push-up with feel on box, body in a plank position d) Push Press e) Ring Push-up f) Plate Push-up

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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