7/27/20 “’99′”

Warm Up:2 Rounds100m Run20 Alternating Lunges15 Push Ups2 Wall Walks Conditioning: 16 Min AMRAP200m Run20 GHD SU12 DB Box Step Overs 50s/35s 24/204 BMU Strength:10 minutesBuild to a P Snatch DoubleDrop and Reset Core: Tabata Flutter Kicks

7/25/20 Bradyn

5 Rounds for Time99 DU7 Burpees21 Thrusters 65/45Then1 Mile Run

7/24/20 “Dance the Night Away”

Warm Up:3 Rounds250m Row10 PVC Pass Throughs10 PVC P Snatches Strength: 2 Snatch Grip Deadlifts12 min EMOM Conditioning: 16 min EMOM1 – 12/10 Cal Ski2 – 3 P Snatches – Build In Weight

7/23/20 “Ain’t Talkin’ Bout Love”

Warm Up: 2 Rounds20 Wall Balls10 Kip Swings10 Scap Pull Ups50 DU Conditioning: 3 x 4min AMRAP14 Thrusters 95/6512 Pull Ups10 Bar facing BurpeesAMRAP AAB Cals2 min Rest Strength: P Clean + F Squat8 min EMOMBuild

7/22/20 “You Really Got Me”

Warm Up: 400m Run2 Rounds15 PVC OHS25′ Duck Walk Conditioning: 20 OHS 115/75Then4 Rounds200m Run15 Box Jumps 24/2010 GHD SUThen20 OHS 95/65 Strength: P Jerk with 1 sec pause in receiving pos4x4

7/21/20 “Panama”

Warm Up: 2 Rounds3 min Bike20 Lunges5 Inch Worms Strength:Deadlift10 min E2MOM5 Reps @ 65-75% Conditioning: 1 to 10 to 1KB Goblet Sq 70/55KB Swings 70/55*sets must be unbroken