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Tuesday 1/28

Strength Alternating On the Minute x 12 (3 Rounds): Minute 1: 8 Barbell Romanian Deadlifts Minute 2: 30% Max Strict Handstand Push-ups Minute 3: Side Plank :20sec per side Minute 4: 8 Bent Over Barbell Rows


Conditioning "Speed Limit"

AMRAP 15: Buy-In: 2000M row, 1 mile run, or 115/85 calorie bike (pick one) Then:

Max Rounds in Time Remaining: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups



This week our Nutrition focus will be PROTEIN! The king of macros. Keep your body in fat burning mode by having protein at every meal. Below are some great breakfast proteins. Eggs Egg whites Breakfast sausage (or meat of any variety) Greek yogurt Protein powder

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Wed 4/21

Conditioning “Rubbin in Racin'” For Time: 12 Alternating Dumbbell Hang Clean And Jerks (50/35) 10-20-30-40-50-40-30-20-10 Double Unders Accessory 10 min Rope Climb Practice Or 1 rope climb every min f

Tue 4/20

Strength Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning “Cole Trickle” For Time: 2 rounds 15/12 Calorie Assault Bik

Mon 4/19

Teams of 2 (1:1) 10 rounds (each) 12/10 Calorie Row 10 Alternating Jumping Split Lunges (5 each leg) 8 Toes to Bar Accessory 1 min quad smash (each side) 1 min seal pose (each side) 1 min palm smash w

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