Molly Hitt

Equipment Pick ups & Returns Today & Tomorrow!

May 26, 2020

BARBELL STRENGTH
Build to heavy for the day:
1 Power snatch + OH Squat
1 Snatch + OH Squat

BODYWEIGHT STRENGTH
4 times through:
10 Y’s, T’s W’s
10 Hollow rocks

CONDITIONING
20 down to 5:
Burpees
*15 Double unders after each set of burpees

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Happy Birthday Zlatko & Stacey!

May 24, 2020

CONDITIONING
AMRAP 8 minutes:
12 Ground to OH
12 Box jumps
Rest 3 minutes
AMRAP 8 minutes:
12 Lateral lunge steps
12 Box dips
Rest 3 minutes
AMRAP 8 minutes:
12 Mountain climbers
12 Thrusters

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“Ask Me Anything” With Coach Cassie on Instagram Story Today!

May 20, 2020

BARBELL STRENGTH
3-3-3-3-3 Front squat or Overhead squat

BODYWEIGHT STRENGTH
3 times through:
20-second L-hold
1-minute plank hold

CONDITIONING
AMRAP 4 minutes:
10 Alt 1-arm Devils press 
20 Box jump over
Rest 1 minute
AMRAP 4 minutes:
8 Alt 1-arm Devils press
16 Box jump over
Rest 1 minute
AMRAP 4 minutes:
6 Alt 1-arm devils press
12 Box jump over 

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Memorial Day Murph @ Home is Coming Up! And Happy Birthday Justin & Jamie!

May 19, 2020

BARBELL STRENGTH
Build to heavy for the day:
1 Power snatch + OH Squat
1 Snatch + OH Squat

BODYWEIGHT STRENGTH
4 times through:
7 Tempo Push ups
7 Tempo Strict press
7 Tempo bicep curl
*Tempo is 3-second descent, 3-second ascent

CONDITIONING
AMRAP 11 minutes
5 Lunge step-through *per leg
 
9 DB Push press
13 DB Deadlifts
Rest 2 minutes
Then, for time:
2 rounds:
20 Burpees
20 Sit ups

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Happy Birthday Bethany!

May 17, 2020

CONDITIONING
10 rounds:
5 Inverted push ups
10 Pull ups or bent over row
15 Deadlift
20 Lateral lunge steps
25 Plank shoulder taps
30 Double unders 

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