7/14/20 “Warning Sign”

Warm Up:3 Rounds10 Russian KB Swings10 PVC OHS5 Inch Worms10 PVC Push Press Conditioning:30/20 Cal AAB30 P Snatch 95/6530 Bar Facing Burpees30 DB C+J 50s/35s30/20 Cal AAB Strength/Skill: 10 min EMOM2 Snatch Balances

7/14/20 “Warning Sign”

Warm Up:400m RunThen2 Rounds10 barbell kang squats10 barbell s press Conditioning: 15 Min AMRAP80/54 Cal SkiThen15 – 12 – 9S Cleans 115/75HSPUThenAMRAP Ski Cals Strength: S Clean with pause @ knee2 Reps Every 90 Seconds x 6Drop +...

7/13/20 “The Scientist”

Warm Up: 3 Rounds10 Cal Ski10 Push Ups10 Jump SquatsThenPVS OHS Mobility Conditioning: 4 Rounds3 min AMRAP12 KB Swings 55/3515 Wall Balls 20/148 KB Push Press Each Arm 55/35AMRAP DU Strength:Push Press2 Reps EMOM x 10

7/10/20 “Burn ‘Em Brew”

Warm Up: 400m run2 Rounds12 KB Swings10 OHS8 Snatch Balance Conditioning:3 Rounds3 min AMRAP8 Devils Press 50s/35s12 OHS 100/70AMRAP Box Jump Overs 24/20 1 min rest Strength: Hang P Snatch + OHS6 Sets – Build