Friday, 21 October 2022 // PARTNER
Strength: On a 10:00 clock: Build to a heavy 1-rep snatch Conditioning: For time with a partner: (10 min cap) 100 power snatches (75/115)
Friday, 14 October 2022 // HEAVY DAY
Strength: 3 sets for reps: Max-rep unbroken handstand push-ups, then… 5 sets for load: 3 shoulder presses - Rest @ 3:00 after each set in...
Thursday, 13 October 2022
Conditioning: AMRAP 20 with a partner: Max-calorie row 10 DB lunges (25s/35s) 15 GHD sit-ups – Partners alternate after one partner...
Wednesday, 12 October 2022
Conditioning: For time: (12 Min Cap) 12-9-6: Clean and jerks (125/185) Bar muscle-ups - Target time: 10 mins or less Post-workout Skill...
Tuesday, 11 October 2022
Pre-workout Skill Work: On an 8:00 clock: Build to a max height box jump Conditioning: 5 rounds for reps: 400-m run 1:00 alternating...
Monday, 10 October 2022
Conditioning: For reps Tabata burpees Tabata hollow rocks Tabata kettlebell swings (35/53) Tabata burpees – Tabata is 8 rounds :20 work /...
Friday, 7 October 2022
Pre-workout Skill Work: 5 sets 100-m sprint Conditioning: 5 RFT (20 min cap) 75 double-unders 400-m run
Thursday, 6 October 2022
Conditioning: 4 RFT (22 min cap) 1:00 handstand hold 7 squat cleans (115/165) 14 toes-to-bars Post-workout Skill Work: Accumulate 200-ft....
Wednesday, 5 October 2022
Strength: EMOM 7 Build to a heavy 2 thrusters Conditioning: AMRAP 12 10 DB push presses (35/50) 12 burpees-to-target (12″)
Tuesday, 4 October 2022
Conditioning: 3 RFT (15 min cap) 400/500-m row 15 front squats (75/115) 1 legless rope climb Post-workout Skill Work: Accumulate 30...
