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

6 Front Squats

4 Power Cleans

10 Calorie Row

Challenge weight 115#/75# Barbell or 50#/35# Dumbbells

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10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl

10.20.21

A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo

10.19.21

A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C