Monday 1/20

Strength Re test 5 Rep Max Back Squat

Conditioning AMRAP 12:00 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)

Because its still January and now I'd usually the point where resolutions fizzle... We want to help you stay on track. For the next few weeks we will be focusing on Nutrition. Just some education, recipes, and even some tips & tricks This weeks focus: Cooking with COLOR See how many different veggies and fruits you can mix into your meals. Not only will your food look pretty... you'll be getting essential vitamins and fiber. Please share your pics and recipes! (Pictured is mango cabbage slaw... Cubed mango (we bought the frozen cubes and cut them up Red cabbage chopped Cilantro chopped Juice from a lime Mix and enjoy


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Wed 4/21

Conditioning “Rubbin in Racin'” For Time: 12 Alternating Dumbbell Hang Clean And Jerks (50/35) 10-20-30-40-50-40-30-20-10 Double Unders Accessory 10 min Rope Climb Practice Or 1 rope climb every min f

Tue 4/20

Strength Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning “Cole Trickle” For Time: 2 rounds 15/12 Calorie Assault Bik

Mon 4/19

Teams of 2 (1:1) 10 rounds (each) 12/10 Calorie Row 10 Alternating Jumping Split Lunges (5 each leg) 8 Toes to Bar Accessory 1 min quad smash (each side) 1 min seal pose (each side) 1 min palm smash w

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