Wednesday, 17 August 2022 // BENCHMARK
Pre-workout Skill Work: Clean Complex Take @ 15 mins to build to a heavy single clean complex (High hang, knee-level, floor)...
Tuesday, 16 August 2022
Pre-Workout Skill Work: On a 10:00 clock Weighted pull-ups 5 sets X 3 reps Conditioning: 5 rounds for reps (20 Min Cap) 400-m run 1:00...
Monday, 15 August 2022
Conditioning: For Time (15 Min Cap) 12-9-6-9-12: Front squats (105/155 lb) 24-18-12-18-24: Calorie row – 17-13-8-13-17 calories for women...
Friday, 12 August 2022
Pre-workout Skill Work: EMOM 8 2 behind the neck snatch grip push press - Add load to as many sets as possible. Conditioning: 6 RFT (15...
Thursday, 11 August 2022
Conditioning: EMOM 16 For Reps: Minute 1 | :30 calorie bike Minute 2 | :30 med ball sit-ups (14/20) - Target reps (cals+reps): 120-200...
Wednesday, 10 August 2022
Pre-workout Skill Work: EMOM 8 2 hang squat cleans – Build to a heavy 2-rep for the day. Conditioning: 5 x 2:00 rounds for reps Run 200-m...
Tuesday, 9 August 2022
Conditioning: 3 rounds for reps 2:00 pull-ups 2:00 shoulder presses (65/95 lb) 2:00 calorie row – Rest 1:00 after each movement....
Monday, 8 August 2022 // HEAVY DAY
Pre-workout Skill Work: Snatch Deadlift For Load: 5 sets X 5 reps - Athletes should build in load across each set. Potentially 100% of...
Friday, 5 August 2022
Conditioning: 5 RFT (20 Min Cap) 20 Wallballs (20/14) (12/11 ft) 10 Med-ball Weighted Pull-ups (20/14) Post-Workout Skill Work: With a...
Thursday, 4 August 2022
Pre-Workout Strength: On an 8:00 Clock Build to a Heavy 3-Rep Deadlift - Perform 10-20 DUs/Singles Immediately After Each Set - Perform a...
