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June 29th, 2015


Strength: Bench Press 5/3/1

Conditioning: Stations! 3 rounds for max reps at each...

1 Minute of Wall-ball Shots 20/14 lbs.

1 Minute of SDHP 75/55 lbs.

1 Minute of Box Jumps 20"

1 Minute of Push Press 75/55 lbs.

1 Minute Row (for Calories)

*1 Minute Rest*


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January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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