8-4-16

Strength Front Squat 1×10 w/plate held in front 2×8 @60% 4×2 @85-90% 1×12@50%

Wod 400m run to start and finish 4x 8 toe to bar 8 box step ups w/kettle bell in each hand(35/26) then 750m row then 4x 8 toe to bar 8 box step ups w/kettle bell in each hand(35/26)

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1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85