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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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