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Thursday 1/30

Conditioning 5 Rounds: 1 Minute Calorie Row 1 Minute Power Cleans 115/85# (Rx+ 135/95) 1 Minute Lateral Barbell Burpees 1 Minute Rest



B Vitamins There are 8 B vitamins all together. Most of them are not stored by the body so they need to be consumed. Without them our body lacks energy because they help your body utilize its fuel sources . Getting these vitamins goes hand in hand with our nutrition focus the last 2 weeks Cooking with color & protein While meats, eggs, & fish can be great sources of B Vitamins we can also get them from dark leafy greens! Spinach Broccoli Romaine Bok choy Collard greens & kale Try incorporating as many of these into your daily meals combined with proteins to be the ultimate B vitamin machine 🥦

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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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