6.24.20

Order form for this summers apparel line is linked here. There’s a cash box at the gym that you can put your money/checks in. Please have orders and payment made by end of day July 6th! Thank you for your continued support 🙏🏽

A. Strength

Shoulder Press

5 sets of 7 reps

B. Conditioning

5 rounds for time of:

200m Row

10 Push-ups

20 KB Swings 35/26#

30 Sit-ups

Coaches challenge

7 rounds for time of:

200m Row Damper @10

10 Hand Release Push-ups

20 KB Swings 62/40#

30 Medball Sit-ups 20/14# or GHD

6.22.20

A. Conditioning

21 minute EMOM

1st – 3 Burpees 7 Thrusters

2nd – 3 Burpees 7 Sumo Deadlift High-Pull

3rd – 3 Burpees 7 Shoulder-to-Overhead

4th – 3 Burpees 7 Power Snatch

5th – 3 Burpees 7 Overhead Squat

6th – 3 Burpees 7 Front Squat

7th – Rest

Weight for all barbell movements 75/55#

Coaches Challenge 95/65# & Bar Facing Burpees