8-15-16

Kids classes are over, thanks to Ryan and Paul for such a great program. If you have youth that are involved in sports and you’re interested in an extra day of conditioning or you would just like them to continue with our classes talk to Daryl or Missy to keep them going.

Strength Sled push 2X50ft. @ 90#/60# 2X50ft. @ 180/120 2X50ft. @ 225/155 6X50ft. @ 65/45 50ft. is down and back. Share a sled, rest time should only be as long as it takes your partner to go.

Wod 5X 5 hang squat snatch(105/75) 10 bar facing burpees 200m run

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A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

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