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Friday 8/16

Strength Deadlift

3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85%


Conditioning "Hangnail"

AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Row (Rx+Assault Bike) 20 Barbell Facing Burpees 15 Deadlifts (245/165)



Shout out to Kayli! She has been with us for almost a year! She constantly comes at least 3 times a week and has recently joined our 6am crew. She has gotten so strong and moves so well. We are excited to see what this next year has in store for Miss Kayli! PS... the girl can cook! Check out her IG @comida.con.kale

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Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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