9.24.18

Strength 5X 5 Back Squat 10 Weighted Hip Extensions

Wod 15 Minute AMRAP 5 Burpee Pull-ups (if you use a band do your burpees then pull-ups) 150 Meter Farmer Carry 35/26 (kettlebell in each hand) 20 Plate (over head) Walking Lunges 35/25

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1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

480

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then

530

1.13.20

A. Strength Clean Grip Deadlift (no mixed grip) 6 sets of 3 reps *build to a tough set of 3 reps B. Conditioning For time: 100/80 Calorie Row 100 Wall-Balls 20#/14# to 10'/9' Target 50 Abmat Sit-ups 1

580