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Wednesday 10/9

On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2 : 15/12 Calorie Row Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35) Minute 4: Handstand Walk Practice/ bear crawl Minute 5: 12/9 Calorie Bike



Nutrition Challenge Kicks off next Monday 10/14

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Friday 3/05

Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

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