Thursday 1/16

"Lethal Weapon"

AMRAP 20:00 1 Round of "The Chief" (135/95) 200 Meter Run 2 Rounds of "The Chief" (135/95) 200 Meter Run 3 Rounds of "The Chief" (135/95) 200 Meter Run *Continue To Add (1) Round Until Cap

**The Chief- 3 Power Cleans 6 push ups 9 air squats

Shout out to Kellie! Kellie has been with us since the Garage days in 2010! She has always been consistent with 4 days a week, with an occasional half marathon in the mix... She has gone through back issues, hip surgery and other things that would make others quit. Not Kellie, she powers through modifies as needed and know knows her body so well she can push past her limits or reel it in if needed. She is proof that if you just keep coming and don't allow yourself to give up you can still be fit and strong. Way to go Kel here's to the next 10 years!


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Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

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