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Monday 8/12

Kids camp happening this week! Monday -Wednesday 10:30am-11:15am Ages 5-9

$40 for all 3 days or $15 for a single day Drop but tomorrow to register! Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

Conditioning "Hit and Run" 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches 50/35 (Rx+70/50) 21 Single Dumbbell Squats 50/35 (Rx+70/50) *DB Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position




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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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