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Wednesday 6/10

Strength

Alternating On the Minute x 10 (5 Rounds):

Minute 1- 3 Shoulder Press

Minute 2- 5 Push Press

  • Increase weight each round

Conditioning Tabata

:20 Seconds on :10 seconds off -8 Rounds of each movement

Plank Hold Push Ups Hang Power Snatches 75/55#




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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

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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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