Strength and Fitness: Wednesday: 10/28/20

Skill: 10:00 Alternating EMOM 6-10 Weighted Step Ups :45 Double Unders Workout: 5:00 AMRAP 5 Deadlifts (135/95) 10 Alternating V Ups 20 Hops Over Bar 2:00 Rest 5:00 AMRAP 5 Deadlifts (185/125) 10 Alternating V Ups 20 Hops Over Bar 2:00 Rest 5:00 AMRAP 5 Deadlifts (225/155) 10 Alternating V Ups 20 Hops Over Bar

Strength and Fitness: Saturday: 10/24/20

Strength: Every :90 x 10 3 Front Squats Workout: 1:00 Assault Bike Calories 1:00 Box Jumps (24/20 in.) 2:00 Assault Bike Calories 2:00 Box Jump-overs 3:00 Assault Bike Calories 3:00 Burpee Box Jumps 4:00 Assault Bike Calories 4:00 Burpee Box Jump-overs

Strength and Fitness: Thursday: 10/22/20

Skill: 10:00 Alternating EMOM 2 Box Walk Around 5 Get Up Get Down Box Jumps Workout: Every 6:00 x 3 Rounds 40 Weighted Sit Ups 30 Lateral Step ups 200m Farmer Carry

Strength and Fitness: Saturday: 10/17/20

Partner Workout: 12:00 AMRAP with Partner Pacer: Run 200m P2: 10 WB Sit Ups + 10 WB Ground to Overhead 3:00 Rest 12:00 AMRAP with Partner Pacer: 200m WB Run P2: 10 Sit Ups + 10 No Push Up Burpees