Friday, 17 December 2021
Pre-Workout Conditioning: On a 6:00 Minute Clock 2:00 Max DUs, or Singles then, 4:00 Max Distance Handstand Walk Conditioning: 5 RFT With...
Thursday, 16 December 2021
Gymnastics Skill Work: 5 Rounds :45 Wall Sit 10 Single-Arm Ring Rows Each Arm Strength: Back Squat Build to a Heavy 3 Reps 5 Sets X 3 Reps
Wednesday, 15 December 2021
Strength: Push Press Take @ 12 Mins Building to a Heavy 5 Reps 5 Sets X 5 Reps Conditioning: 5 RFT 10 Strict Handstand Push-ups 20 GHD...
Tuesday, 14 December 2021
Conditioning: AMRAP 30 24-21-18-15-12-9-6-3 Deadlift (185/135) Bench Press (135/95) Squat Clean (95/65) * Share Barbells With Other...
Monday, 13 December 2021
Run Pacing: 14 Minute Clock, Rest :30 Between Sets 2 X 100 Meters Easy Pace 5 X 100 Meters Mile Pace 1 X 200 Meters Mile Pace * Athletes...
Friday, 10 December 2021
Gymnastics Skill Work: On a 3:00 Minute Clock 1:00 Max Burpees to Target Then, 2:00 Max Single-Leg Squats Conditioning: Every 5:00 x 5...
Thursday, 9 December 2021
Strength: Bench Press Take @ 15-20 Minutes to Complete 7 Sets X 4 Reps * Build to a Heavy 4 Reps Conditioning: "Half Chelsea" EMOM 15 10...
Wednesday, 8 December 2021
Strength: Snatch Deadlift Take @ 15-20 Minutes to Build up to a Heavy 3 Reps Conditioning: For Time (12 Minute Time Cap) 60 Snatches...
Tuesday, 7 December 2021 - Pearl Harbor Day
Pre-Workout Conditioning: On a 8:00 Minute Clock Max Distance Row, Bike, Ski, or Run – Alternate Work & Rest With a Partner Strength: For...
Monday, 6 December 2021
Strength: Back Squat Take @ 15 Minutes to Build up to a Heavy 3 Reps Conditioning: For Time (10 Minute Cap) 20 Back Squats (225/155) 40...
