060821

Warm Up
1 Mile odd object Carry 20-50 lbs

WOD
15 Minute EMOM
Min 1 – 30 Sit Ups
Min 2 – 12 Dumbell Strict Press
Min 3 – 15 Hang Dumbell Power Snatches

Hypo Pairing
Alternating Hammer Curl Pyramid
Start with 15 (ea arm) with a light weight
Add weight until failure after each 15.
Then Move back down the weight pyramid

060721

Warm Up
1600m odd object carry 20-50lbs
Happy Birthday Kimmie

WOD –
5 Rounds for Time
12 Double Arm KB Dumbell Dead Lifts
09 KB Power Cleans
06 KB Push Press

Hypo Pairing
1-3 Sets you choose
11 Y’s
11 T’s
11 I’s
33 reps Total in order un broken

060321 &060421

In Class
WOD
AMRAP 12 Minutes
30 Alternating renegade Rows
30 Air Squats
30 Kettlebell step ups

Hypertrophy Pairing
3 Rounds (2 min rest between each set)
15 Reps of Heavy KB Bench Press
immediately into 30 KB Bench press
at half the Weight

At Home
WOD
AMRAP 12 Minutes
30 Shoulder Taps
30 Air Squats
30 step ups

Hypertrophy Pairing
3 Rounds (2 min rest between each set)
15 Push Ups
immediately into 30 Incline Push Ups