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Wednesday 7/24

Strength 3-6-9-12-15: Unbroken Deadlifts (60%) After each set, 30% of our Max Strict HSPU

Barbell loaded at 60% of our estimated 1RM Deadlift.

Conditioning 3 Rounds: 600 Meter Run 60 Double Unders 15 push Press 115/85

Rx+ 800 Meter Run 80 Double-Unders 21 Push Presses 115/85



New SWAG is here!!

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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

Friday 4/16

Conditioning “Zemo” 8-minute Amrap 30 Chest to Bar 50 Air Squats - At 10:00 - 8-minute Amrap 30 Push-Ups 50 Air Squats - At 20:00 - 5 min Amrap Max Clean and Jerks (135/95) Accessory 4 sets 10 Seated

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