Workout:
Windmills x 8
KBS x 10
KB Row x 8

50 Jump ropes
40 Squats
30 Hollow Rocks
40 Renegade rows 20ea arm
10 Pull ups

Be sure to check our events page for updated information on our teen summer camp starting in June.

Workout:
Snatch x 2
Snatch pull x 5
Med ball throws 8ea side

12 min AMRAP w/partner
1.push prowler 2.KBS and switch
Rest 5 minutes
AD/Row sprint :30 x6-8
Rest 2:1

Workout:
Seated box Jumps x6
Clean x3
Clean Pull x6
Followed By:
Any order break up if needed:
30 burpees
20 push ups
50 situps
25 thrusters

Weightlifting:
Day 1:
Snatch x 2
Sn Pull to KNee+Hip x 3+3
Sn PP x 5

Day 2:
Cl from Blocks x 3
FS x 6
Good Morning x 8

Day 3:
Jerk Step Through x 4
FS+Jerk x 2+2
Wt Pullups x 6

No training tomorrow (Saturday). We are hosting a training session for coaching weightlifting with Ursula Papandrea.

Workout:
TGU x 6
KB Snatch x 3
SA KBS x 8

3 sets:
1min Max effort wallballs
1min Max effort KBS
1min Max effort jump rope
rest 2min

Workout:
SL Leg Bounds x 6
High box jumps x 6
handstand hold x 5

300 jump ropes
3 sets of 15 push ups and 10 box jumps
300 jump ropes