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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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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