Coach DanaMay 2, 2022Tuesday 5.03.22“Winds”4-8-12-16-12-8-4 Thrusters 2-4-6-8-6-4-2 Shuttle Runs 4-8-12-16-12-8-4 DB Press**One rep of the shuttle is 25′ down and back (50′ counts as 1 rep), so 4 reps is 4 laps or 8 lengths.
“Winds”4-8-12-16-12-8-4 Thrusters 2-4-6-8-6-4-2 Shuttle Runs 4-8-12-16-12-8-4 DB Press**One rep of the shuttle is 25′ down and back (50′ counts as 1 rep), so 4 reps is 4 laps or 8 lengths.
Monday 11.27.23"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through
Tuesday 11.20.23"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)
Friday 11.10.23AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats