Friday, 30 September 2022
Conditioning: 5 sets 1:00 max shoulder presses 1:00 max strict muscle-ups – Rest 2:00 – Athletes can choose their own load for the...
Thursday, 29 September 2022
Conditioning: "Annie" For time: (12 min cap) 50-40-30-20-10 reps of: Double-unders Sit-ups Post-workout Skill Work: 3 sets: 200 meter jog...
Wednesday, 28 September 2022
Pre-workout Skill Work: On an 8:00 clock Build to a heavy 1-rep hang power snatch Conditioning: For time (22 min cap) 100 alternating...
Tuesday, 27 September 2022
Conditioning: AMRAP 30 With a partner: Max distance row – One partner works at a time switching as needed Post-workout: Rest, stretch,...
Monday, 26 September 2022
Pre-workout Skill Work: 4 sets :40 alternating single-leg squats – Rest :20 Conditioning: For time (18 min cap) 50 air squats 27 ring...
Friday, 23 September 2022 // BENCHMARK
Conditioning: "Kelly" 5 RFT: (27 min cap) 400-m run 30 box jumps (20/24) 30 wall-ball shots (14/20) Post-workout: Rest, stretch, and recover
Thursday, 22 September 2022
Conditioning: AMRAP 10 15 GHD sit-ups 14/20 Echo bike calories Post-workout Skill Work: For quality 21-15-9: GHD hip extensions GHD back...
Wednesday, 21 September 2022
Pre-workout Skill Work: 5 sets for load: 3 weighted strict pull-ups Conditioning: For time 100 burpee pull-ups – Pull-up bar is 12 in/ 30...
Tuesday, 20 September 2022
Pre-workout Skill Work: Strict Press 8 sets for load: 2 reps Conditioning: 2 RFT 27 push presses (75/115) 38/54 calorie row
Monday, 19 Sept 2022
Conditioning: AMRAP 12 2 rope climbs 10 deadlifts (125/185) 4 rope climbs 10 deadlifts 6 rope climbs 10 deadlifts – Continue adding 2...
