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Workout 4.8.21

A. Single Arm Russian KB Swings 2×8 Each Arm  B. Banded Deadlift 5×3 50% of DL *Purple band C. Health 30-20-10 Box Step Ups 24/20”  …

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Workout 4.7.21

A. Partner Lying Med Ball Chest Pass 3×5 *Speed is more important than weight.  6-10# Ball B. Close Grip Bench 5×5 C. Health: 5 Rounds:  …

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Workout 4.6.21

A. Primer 3×5 Back Squat with Bands around knees 40, 50, 60% B. Every 2:00 for 4 Rounds 5 Back Squats @ 75% Across C. …

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Workout 4.5.21

MONDAY A. Primer Hang Muscle Snatch 3×3 B. Health: Hang Power Snatch + Low Hang Power Snatch 5x (2+2) F+P: Hang Squat Snatch + Low …

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Workout 4.3.21

A. DB Z-Press 4×5 B. Health:  Teams of 2:  100 Cal Bike 50 Alt. DB Snatch 35/35lbs 100 Sit Ups 50 Single Arm Hang DB …

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Workout 4.2.21

A. Health: Find 1RM Hang Power Clean F+P: Find 1RM Hang Squat Clean B. Health  For Time:  1,500 Meter Row 60 Wall Balls 14/10lbs 20 …

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Workout 4.1.21

A. Banded Deadlift 4×3 Start at 40-50% of DL *Purple bands B. Health AMRAP 14:  100’ Single Arm Front Rack Carry35/25lbs 15 Russian KB Swings …

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Workout 3.31.21

A. Find 3RM Bench Press B. Health: 5 Rounds:  25/20 Cal Bike 15 Hands Elevated Push Ups Fitness 5 Rounds:  25/20 Cal Bike 15 Push …

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Workout 3.30.21

A. Find 3RM Back Squat B. Health: AMRAP 10:  3-6-9-12, etc… Hang Power Clean 95/65lbs Burpee Pull Up (Jumping PU or Ring Row) Score= Total …

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Workout 3.29.21

MONDAY A. Health: Find 1RM Hang Power Snatch F+P: Find 1RM Hang Squat Snatch  B. Health: 4 Rounds:  :40 Max Push Press 75/55lbs :20 Rest …

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