Strength
1a) 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.
1b) 5XME -1 Strict Pullups (stop before failure, or when reps begin to slow significantly) – rest 90 sec.…
Conditioning AMRAP 3:
15 Calorie Bike 20 Cal Row
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike 15 Cal Row
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike 12 Cal Row
9 Power Cleans (155/105#)
A Kilo Website
Certifications
Certified Functional Strength Coach
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Certifications
CrossFit – Level 2
CrossFit Gymnastics
Clinical Social Worker LCSW-C
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Certifications
NASM – CPT
Precision Nutrition Level 1
CrossFit Level 1 Trainer
CPR/AED
USA Weightlifting Level 1
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Certifications
CrossFit Level 1 Trainer (CF-L1)
USA Powerlifting Club Coach (USAPL-CC)
Burgener Strength Weightlifting Level 1
CrossFit Scaling Course and Judges Course
CPR/AED
USA Weightlifting Level 1
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Certifications
CrossFit Level 1 Trainer
CrossFit Adaptive Trainer
CrossFit Masters Trainer
Precision Nutrition Level 1 Certified
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