Friday, 16 December 2022 // HEAVY DAY
Strength: Back Squats 5 sets for load: 5 back squats Post-workout: Rest, stretch, recover
Thursday, 15 December 2022
Pre-workout Skill Work: 5 rounds for load with a partner: 100-ft single-arm DB overhead carry/arm – Each partner completes 5 rounds of...
Wednesday, 14 December 2022
Conditioning: AMRAP 10 12 DB box step-ups (25s/35s) (20") 12 DB deadlifts 100-ft DB farmers carry Post-workout Skill Work: Accumulate: 50...
Tuesday,13 December 2022 // HEAVY DAY
Strength: For load 12 squat cleans 1 legless rope climb 10 squat cleans 1 legless rope climb 8 squat cleans 1 legless rope climb 6 squat...
Monday, 12 December 2022
Conditioning: AMRAP 8 12/15 calorie Echo Bike 8 push presses (105/155) Post-workout Skill Work: On a 10:00 clock for load: Build to a...
Friday, 9 December 2022 // BENCHMARK
Conditioning: Fight Gone Bad! 3 rounds for reps: 1:00 wall-ball shots (14/20) 1:00 push press (55/75) 1:00 box jump (20") 1:00 sumo...
Thursday, 8 December 2022 // HEAVY DAY
Strength: 7 sets for load: 3 squat snatches Post-workout Skill Work: AMRAP 1: Max-rep squat snatches – Use 80% heaviest successful 3-rep...
Wednesday, 7 December 2022 // PEARL HARBOR DAY
Conditioning: Every 3:00 for 6 sets: 400/500-m row Post-workout Skill Work: Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform...
Tuesday, 6 December 2022
Pre-workout Skill Work: Every 1:30 x 6 sets: 7 hang power cleans – Cycle the bar as quickly as possible Conditioning: For time (12 min...
Monday, 5 December 2022
Conditioning: AMRAP 20 15 toes-to-bars 10 DB power cleans (35s/50s) 20/25 cal bike Post-workout Skill Work: 3 sets :20 bike sprint for...
