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Thursday 7/25

Strength In a 5:00 Window: Unilateral Dumbbell Strict Press 7-Rep Heavy (each side)


Conditioning On the 2:00 x 4 Rounds (24:00): Mins 1+2 - 21/15 Calorie Row + 15 Air Squats Mins 3+4 - 100M Run + 12 Burpees Mins 5+6 - 12/9 Calorie Assault Bike + 9 Single Arm Russian KBS (each arm)



Boot Camp Graduation Thursday night!!

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Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

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

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