Coach DanaSep 15, 2021Wednesday 9.15.21 “Banana Twister” For Time400m Run 30 Alternating Dumbbell Snatches 20 Sit Ups400m Run30 Alternating Dumbbell Snatches 20 Plank Extensions400m Run 30 Alternating Dumbbell Snatches20 Mountain Climbers Knees to Elbows
“Banana Twister” For Time400m Run 30 Alternating Dumbbell Snatches 20 Sit Ups400m Run30 Alternating Dumbbell Snatches 20 Plank Extensions400m Run 30 Alternating Dumbbell Snatches20 Mountain Climbers Knees to Elbows
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