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Tuesday 9/24

Skill work Strict HSPU


Conditioning

For Time (12 Minute Cap): 50/35 Calorie Row / Assault Bike 50 Strict Handstand Push-ups

Then on the 15:00

3 Rounds: 400 Meter Run 21 Lateral Barbell Burpees



Congrats to our Cascade Classic Crew who competed over the weekend. Debbie also competed in the solo masters division!





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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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