Author: kat

Skill-work: Gymnastics PLyo Skill  12 Minute AMRAP  4 Wall Walks or Box walks  8 x 30 “ Box Jumps (or a higher than usual height) KB Uneven walks 1 up…

Skill-work:  Build to a Heavy 3 Rep FS in 4-5 sets  then Every Minute On Minute for 10 Minutes  3 Heavy Front Squats  Try to use same weight all way…

Skill-work: 6 Rounds  30 Secs Max Echo Bike  1 Min Rest  Conditioning:  5 Rds 1 min stations Battle ropes Ski erg Goblet squats KB swings 1 min rest

Skill-work: 8 min to build to a heavy 1 rep power clean then Every 2 Minutes for 8 Minutes  Complete 3 Reps @ 75% of max just found Conditioning: As…

Conditioning: “Fat Amy” 50 air squats 10 burpees 40 sit ups 10 burpees 30 alt lunges 10 burpees 20 KB swings (53/35) 10 burpees 10 M bear crawl 10 burpees…