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Tuesday 4/28

Equipment Workout AMRAP 20:00 200 Meter Run 20 Dumbbell Hang Clean and Jerks (switch every 5) 40 Double Unders No Equipment Workout AMRAP 20:00 200 Meter Run 20 Odd Object Overhead press (switch every 5) 40 Step Ups or Jumping Jacks



Shout out to Beth Rocci! She has been with us for almost 4 years. In that time she has gotten super strong. She puts in extra work after class on mobility and skills. We see her either at 6am or 6:30pm usually 3 days a week and an occasional Saturday. She has a great attitude even if she dreads whatever movement we are doing. Great work Beth



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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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