8.3.21

A. Strength

3 sets of the following superset

8 Wide Grip Bench Press

12 Wide Grip Body Row

B. Conditioning

300m Row

30 Bar Dips or 60 Bench Dips

30 Top Down Gorilla Rows 35/26lbs

300m Row

40 Toes to Bar or 60 V Ups

40 Push-ups (Challenge Off Set KB Push-Ups, half on each arm)

300m Row

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9.17.21

In teams of two 20 minute AMRAP (You Go, I Go) 5 Thrusters 5 Bar Facing Burpees 10 Calorie Bike or 200m Run

9.16.21

5 Rounds For Time Of 15 Wall-Balls 20 Russian Twists w/ medball 15 Medball Squat Cleans 20 Medball Sit-Ups

9.15.21

A. Strength 5 sets of 2 reps Every 2:30 Back Squat (Challenge Tempo 33X1) B. Conditioning 4 rounds for time of 10 Calorie Row 4 Power Cleans 6 Front Squats 8 Push Jerks 100m Recovery Run 8 Push Jerks