4/13/18

Strength: 8 min EMOM 30 SEC HOLLOW HOLD 30 SEC SUPERMAN WORKOUT: AMRAP (with a partner) in 15 Min From 0:00-4:00 Max Hand-Release Push-ups Max Kettlebell Sumo Deadlift High-Pulls 50/35 (alt between movements) 1 Min Rest From 5:00-8:00 Max Synchronized Air Squats (partners grip wrists) 1 Min rest From 9:00-11:00 Partner A Max Cal row…

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4/12/18

Strength: Clean and Jerk 65% 1RM 6 X 3 Workout: Run 400m 21 Box Jumps 24/20 21 Burpees Run 400m 15 Box Jumps 24/20 15 Burpees Run 400m 9 Box Jumps 24/20 9 Burpees Run 400m

4/11/18

Strength: Shoulder Press 65% 1RM 6 X 3 Workout: 10-9-8-7-6-5-4-3-2-1 OHS 95/65 T 2 B PUSHUPS

4/10/18

Strength: Back Squat 6 x 3 65% 1RM Workout: Benchmart #6 GRACE 30 Clean & Jerk 135/95

4/9/18

Strength: EMOM 8 MIN EVEN 8 Bulgarian Squats 45/30 ODD 8 DB Shoulder Press 45/30 WORKOUT: HAPPY BIRTHDAY KATHY!!!! 4 Rounds 7 Pullups 4 Wall Climbs 58 Double Unders 60 Sec Plank