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Thursday 1/9

Conditioning Teams of 3: For Time (30 Minute Cap): 75/50 Calorie Erg or Bike 75 Power Snatches (75/55) 75 Thrusters (75/55) 75/50 Calorie Erg or Bike 60 Power Snatches (95/65) 60 Thrusters (95/65) 75/50 Calorie Erg or Bike 45 Power Snatches (115/85) 45 Thrusters (115/85) 75/50 Calorie Erg or Bike 30 Power Snatches (135/95) 30 Thrusters (135/95) 75/50 Calorie Erg or Bike 15 Power Snatches (155/105) 15 Thrusters (155/105)



She started Boot Camp back in 2015. After boot camp she joined the CrossFit classes and hasn't looked back! She regularly attends 4-5 days a week (when life isn't crazy) and always has a great attitude, She doesn't let injuries or anything else get in the way of her workout. Way to go girl excited to see what 2020 will bring

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Friday 3/05

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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