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08/30/2019

WARM UP "AMRAP 6" - 8 Tempo Bench @45/35 - 8 Alt. DB Curls (4 Each) - 8 OH DB Tricep Extensions - 45 sec Machine STRENGTH "Bench Press" - 3x6 Regular - 3x3 Close Grip SS w/ 6x6 Band Pull Aparts CONDITIONING "1 Round" 3 Min Work/2 Min Rest Station A: - 30/20 Cal Bike - Remaining: Max HR Pushup Station B: - 30/20 Cal Ski - Remaining: Max Alt. Pistol Squat Station C: - 30/20 Cal Row - Remaining: Max DB Floor Press @50/35 Station D: - 400m Run - Remaining: Max Wall Balls @20/14 (*Keep 1 Running Total For Score)

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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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