9-1-15 Kids Class Start

STRENGTH – Clean and Jerk 1 Rep EMOM for 15 min Increase load every 5 min End Load should be at about 80-85% of your 1 RM

CONDITIONING 8 min AMRAP 15 Wallball (20#/14#) 10 Pull-up 3 min rest 400m sled pull for time (70#/50#)

Kids classes on the 1st at 3:15 pm. Loo forward to having them back on Tuesdays and Fridays!

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3.5.21

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3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel