Contact Us:

6420 County Road 335 Unit B

New Castle, CO 81647

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Conditioning:

10 Rounds

-9 Thrusters 95/65 lbs

-35 Double Unders

Strength:

Single Arm DB/KB Rotational Bench Press

-3 rounds 3-5/side

3 Rounds between warm up sets:

-7 WY Negative

-7 SA Bent Over Row

Conditioning:

With a partner, 1 partner working at a time, complete the following: (reps is a total number not per person)

For Time:

25 min. Ti...

Strength:

3 Rounds

-10 Windshield Wipers/side

-10 Barbell Rollouts

-10 Weighted Hip Bridges

Conditioning:

5 Rounds

-15 Wall Balls

-10 Cleans

-5 Bar Facing Burpees

*Rest 90 seconds between rounds

Strength:

Snatch Grip Deadlift

3 x 2-3 reps

Between sets

3 Rounds

:30 Banded Bottom of Squat Hold

10 Hip Extensions/Good mornings/Superman

Conditioning:

10-1 DB Squat Clean Thrusters

1-10 Knees to Elbow

Strength:

4 Rounds:

:30 of...

-H to L Plank

-Hip Bridge

-Flutter Kicks

-Superman

-Rest

Conditioning:

Complete as much work as possible in 32 minutes however you would like to:

1 mile run

1 mile row

1 mile ski

3 mi bike

Conditioning:

55 Deadlifts

55 Wall Balls

55 Calories Row

55 Handstand Push ups

Strength:

Floor Press

3 x 2-3 reps
Between Sets:

3 Rounds

8 Banded Bent Over Rows

10 DB Tricep Kickbacks

Conditioning:

With a Partner

Max distance and reps in 15 min. Switch movements as needed.

-Farmers Carry (lengths)

-Man Makers (L Row, R. Row, Push Up, Squat Clean Thruster)

Strength:

10 min EMOM

-3-5 Handstand Push ups

Conditioning:

10 min AMRAP

-200m run

-10 toes to bar

-50 double unders