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08/14/2019

WARM UP "3 Rounds" - 1/2 Turf Length High Knees - 1/2 Turf Length Butt Kicks - 1/2 Turf Length Frankenstein Walk - 4 Down Ups + 4 Box Jumps - 8 MB Squat Cleans SKILL/STRENGTH EMOM 12 - 3 Box Jumps (*Build to Max Height)

- 30-45 sec Wall Sit Hold - 30-45 sec DBall Bear Hug Hold CONDITIONING 4 Rounds - 5 DBall GTOS @100/80 (RX+ 3 @150/100) - 10 Burpee BJO @24"/20" - 20 Wall Balls @20/14 to 10'/9' ...rest 1 min between rounds...

(*Score is total time including rest)

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10/16/2019

WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa

10/15/2019

Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3

10/12/2019

Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =

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