Friday, April 19, 2019

Announcement
We will be closed this Sunday for Easter. Enjoy time with family and we'll see you Monday!

Strength
Back Squat [Video]
Complete 3 sets of 10 Back Squats.
Stay at the same weight from last week or add #5-10.
Use the same weight for all sets.

Split Stance Double Kettlebell Deadlifts [Video]
Complete 3 sets of 10 Split Stance Double Kettlebell Deadlifts.
Choose weight based on how you feel for the day.

Conditioning
2 Rounds For Time:
• 25 Clusters (#95/65)
• 20 Strict Pull-ups
• 15 Box Facing Burpee Box Jumps (24”/20”)

Thursday, April 18, 2019

Announcement
We will be closed this Sunday for Easter. Enjoy time with family and we'll see you Monday!

Strength
Power Clean [Video]
Every 2 minutes for 14 minutes:
4 Power Cleans
Stay at the same weight from last week (#185/125 Rx; #215/145 Rx+).

Conditioning 
AMRAP in 14 Minutes:
• Sled Push 4 Turf Widths (#3/2 weight plates)
• 50 Double Unders
• Sled Push 4 Turf Widths
• 10 Ski Erg Calories
• Rest 1 Minute

Wednesday, April 17, 2019

Announcement
We will be closed this Sunday for Easter. Enjoy time with family and we'll see you Monday!

Conditioning
”Weight Vest Wednesday”
AMRAP in 20 Minutes:
Run 400m or 12 Turf Lengths 
Then 5 Rounds Of:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength 
Filly Press [Video]
Complete 3 sets of 10 Filly Press.
Choose your weight based on how you feel for the day.

Split Stance Double KB Bent Over Row [Video]
Complete 3 sets of 10 Split Stance Double KB Bent Over Row.
Choose your weight based on how you feel for the day.

Sunday, April 14, 2019

Partner Workout
2 Rounds, AMRAP at each station.
3 minutes per station, 1 minute rest in between stations.

Station 1:
• 1 Partner: Ski 10/7 Calories
• 10 Russian KB Swings Each

Station 2:
• 1 Partner: Airdyne 10/7 Calories
• 5 Burpees Each

Station 3:
• 1 Partner: 10 KB Sumo High-Pulls
• 5 Pull-ups Each

Station 4:
• 1 Partner: 1 Rope Climb or 20sec Battle Ropes
• 10 Air Squats Each