Monday, 31 October 2022
Strength: 5 sets 3 hang power clean & jerks - Build to a heavy 3 reps Conditioning: 4 RFT (15 min cap) 20 wall-ball shots (14/20) 400-m run
Friday, 28 October 2022
Conditioning: 5 RFT (15 min cap) 36 double-unders 12 thrusters (55/75) 1 rope climb – Rope climb begins from the seated position...
Thursday, 27 October 2022 // HEAVY DAY
Strength: For load: Muscle snatch 3-3-3-3-3 Power snatch 2-2-2-2-2 Squat snatch 1-1-1-1-1 Post-workout Skill Work: 5 sets: 5 SOTS presses
Wednesday, 26 October 2022
Conditioning: For time (17 min cap) 200-m run 40 box jumps (20/24) 40 sit-ups 200-m run 30 box jumps 30 sit-ups 200-m run 20 box jumps 20...
Tuesday, 25 October 2022 // HEAVY DAY
Strength: 8 sets for load: 2 power cleans Post-workout Skill Work: 8 sets: :20 calorie assault bike :10 rest
Monday, 24 October 2022 // BENCHMARK
Conditioning: "Mary" AMRAP 20: 5 handstand push-ups 10 alternating single-leg squats 15 pull-ups Post-workout: Rest, stretch, and recover
Thursday, 20 October 2022 // HEAVY DAY
Strength: 5 sets for load: 3 split jerks Post-workout Skill Work: For completion: 50 deficit push-ups (2/4 in) 50 close grip bench...
Wednesday, 19 October 2022
Conditioning: "Nate" AMRAP 20: 2 muscle-ups 4 handstand push-ups 8 KB swings (53/70) Post-workout: Rest, Stretch, Recover
Tuesday, 18 October 2022
Conditioning: 3 RFT (15 min cap) 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest Post-workout Skill Work: 3 sets: 25 GHD sit-ups...
Monday, 17 October 2022
Pre-workout Skill Work: EMOM 12 Min. 1 | :20 ring dip hold (top) Min. 2 | :20 ring dip hold (bottom) Min. 3 | 5 low ring transitions...
