Friday 8/30

Warmup Spiderman Pike Calf 3 Rounds 10 Around the world 10 Good morning 10 OHS Conditioning 4 RFT 400m run 10 Deadlift(225/155) 3 Squat Cleans(225/155)

Thursday 8/29

Warmup ROMWOD Conditioning 24 min EMOM Min 1: 10 KBS each(55/35) W/ remaining time max Burpees Min 2: 8 Box Steps each(55/35) W/ remaining time max Burpees Min 3: 6 C2B each w/ remaining time max Burpees On Burpees partner A goes min 1 , partner B goes min 2 and so on...

Wednesday 8/28

Warm-up • Tabata Row or Bike Twisted Cross Puppy Dog Butterfly 2 rounds: • 10 Jumping Jacks • 10 Romanian Deadlifts 45/35# • 10 Barbell Thrusters 45/35# Conditioning For time: • 20 Double Unders • 20 Thrusters 95/65# • 20 Double Unders • 20 Sumo Deadlift High Pull...

Tuesday 8/27

Warm-up • 20 cal Air Bike 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats Couch Stretch Pigeon Pose Pike Stretch Straddle Stretch Strength Back Squat 10-8-6-4-2 Conditioning 21-15-9 reps for...

Monday 8/26

Warm-up • 400 m Run • Spiderman Lunge • Front Rack Stretch • Wrist Stretch 3 rounds: • 10 Pass Thru • 10 OHS Strength 10 min E2MOM: • 3 Power Cleans • 3 Front Squats • 3 Jerks Increase weight to finish heavy. Conditioning 15-12-9-6-3 reps • Thrusters (95/65) •...