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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4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B