Strength
Every 2:00, 3 Rounds
1) 100’/100′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry
2) :30/:30 Weighted Side Plank

Conditioning
For Time:
15-12-9-6-3
Box Jump Overs (24/20)
Single Dumbbell Hang Snatch (Side A)
Lateral Burpees Over Dumbbell/Kettlebell
Single Dumbbell Hang Snatch (Side B)
*Weights: (50/35) (FX: 35/20) (RX+: Kettlebell 24/16)
*14:00 Cap

Strength
Every 3:00, 5 Sets
Front Squat
1-3) 6 @70, 75, 80%
4-5) 12 @45, 50%

Superset Accessory (3+ out of 5)
20/20 Banded Wrist Flexion w/ Rig

Conditioning
For Time
45/33 Calorie Bike (FX: 30/23) (RX+: 55/40) (1:00 Cap)
10 50′ Shuttle Runs
45 Wall Balls (20/14) (FX: 30) (RX+: 55)
*8:00 Cap

Sign up for the Rowing Clinic tonight at 5:45 PM led by Coach Joey and Coach Elizabeth!

Strength
Every 3:00, 5 Sets
5 Deadstop Deadlift
1) 65%
2-4) 70%
5) 75%

Superset Accessory (3+ out of 5)
10 Prone Swimmers

Conditioning
AMRAP 9 – In Teams of 3, Split Calories in Any Way
Max Calorie Ski
*Score: Average Calories per person

Strength
Every 1:30, 6 Sets
1 Strict Press + 1 Push Press + 1 Push Jerk (↑, start at 50% of 1RM Strict Press)
*Touch and Go

Conditioning
4 Rounds for Time:
250/200m Row
45 Double Unders (FX: 30 OR Single Unders)
15 Shoulder to Overhead (95/65) (FX: 65/45) (RX+: 115/80)
30 Sit-Ups
45 Double Unders (FX: 30 OR Single Unders)
*20:00 Cap

“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
*Compare to 12/13/2023

Cooldown
:45 on/:15 off
1) Pec Stretch w/ Rig (Side A)
2) Pec Stretch w/ Rig (Side B)
3) Banded Lat Stretch w/ Rig (Side A)
4) Banded Lat Stretch w/ Rig (Side B)
5) Saddle Pose
6) Frog Stretch