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Friday 1/24

Strength Front Squat

On the 0:. 1 Front Squat @ 84% On the 1: 1 Front Squat @ 87% On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87% On the 4: 1 Front Squat @ 90% On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90% On the 7: 1 Front Squat @ 93% On the 8: 1 Front Squat @ 96%

Following, Until the 15 Minute Mark: Build to a Heavy Single for the Day

Conditioning "Crash Test"

For Time: 1,500 Meter Row 30 Deadlifts (245/165) 45 Lateral Barbell Burpees




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Thursday 4/15

Conditioning “Super Soldier Serum” Teams of 2 5 sets each P1 - 400m Run P2 - Max Meter Row - Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of

Wednesday 4/14

Strength Bench Press -5 sets x 1 reps @ 90% 1RM Bench Press *Complete a set every 2 minutes, on the minute for 10 minutes * Deadlift -5 sets x 1 reps @ 90% 1RM Deadlift *Complete a set every 2 minutes

Tue (4/13/21)

“Winter Soldier” Every 3:00 (6 sets) - 0:00 - 3:00 15/12 Calorie Assault Bike 15 Power Snatch (75/55) - 3:00 - 6:00 15/12 Calorie Assault Bike 12 Power Snatch (95/65) - 6:00 - 9:00 15/12 Calorie Assau

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