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Monday 3/2

Nutrition Challenge kicks off today!! If you meant to register but forgot today is the LAST day! This week is a much needed well deserved de-load week! Enjoy! Tempo Back Squat

On the Minute x 10:00 1 Pausing ""One and One Quarter"" Squat

Sets 1-2: 50% Sets 3-4: 53% Sets 5-6: 56% Sets 7-8: 59% Sets 9-10: 62%


Conditioning 4 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Power Snatches (50/35) 1 Minute Assault Bike Calories 1 Minute Rest



Congrats to Dustin who got his first Ring Muscle Up last week! He's been puttin in some extra work before or after class and its showing!!

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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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