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Monday 6/24

Strength: Front Squat 5 sets: 1 Tempo Pausing Front Squat 1 Front Squat

Tempo: 5s negative, 3s pause in bottom. Regular stand.

Set #1 - 60% of 1RM Front Squat Set #2 - 65% Set #3+4+5 - 70%


Conditioning: “Jack Daniels” For Time: 1,000 Meter Run 50 Thrusters (65/45) 30 CTB Pull-Ups




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Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

Monday 11/30

Midline 3 Rounds :45 each exercise - Penguins - Candlestick Roll to Jump - Superman Snow Angels - Plank Jacks Conditioning Fast and Furious 3 Sets (1 Set Every 6:00) 100m Run 10 Burpee Box Jump Over

Thanksgiving 11/26

Turkey Day Bonus WOD 10 Rounds (5 rounds each!) *Alternate rounds with a partner* 10 Burpees 15 Air Squats OR Goblet Squats 20 Ground to Overhead (Plate OR Dumbbell) **If you don't have a partn

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