Tuesday, 17 January 2023 // HEAVY DAY
Strength: 7 sets for load: 5 strict weighted pull-ups 5 strict weighted ring dips - Build to a heavy 5-rep of each movement - Complete...
Monday, 16 January 2023 - Martin Luther King Jr. Day
Pre-workout Skill Work: On an 6:00 clock: Build to a max height box jump Conditioning: AMRAP 8: 2 alternating single-leg squats 2 box...
Friday, 13 January 2023
Strength: EMOM 8: 1 thruster - Build to a 1-rep max thruster Conditioning: "17.4" 10 RFT: 9 thrusters (65/95) 35 double-unders
Thursday, 12 January 2023
Pre-workout Skill Work: EMOM 12: Min. 1 | :20 box jump overs Min. 2 | :20 chest-to-bar pull-ups Conditioning: For time: 21-15-9:...
Wednesday, 11 January 2023
Strength: 3 sets: 5 KB snatches/arm – increase weight across sets Conditioning: 5 RFT: 400/500-m row 20 Russian KB swings (53/70)
Tuesday, 10 January 2023
Pre-workout Skill Work: 6 sets: 1:00 max distance handstand walk or max rep wall walks – Rest 1:00 Conditioning: AMRAP 10: 1-2-3-4-5…...
Monday, 9 January 2023 // HEAVY DAY
Strength: For load: Push press 5-5-3-3-3-1-1-1-1-1 - Build to a 1-rep max push press Post-workout Skill Work: 3 x AMRAP 1:30: 50...
Friday, 6 January 2023 // HEAVY DAY
Strength: For load 15-12-9: Thrusters – Rest 3:00 between sets Post-workout Skill Work: Accumulate: 30 low ring muscle-up transitions
Thursday, 5 January 2023 // PARTNER
Conditioning: AMRAP 20 with a partner: 200-m run 1:00 plank hold - Partner 1 runs while partner 2 holds the plank. Partners switch when...
Wednesday, 4 January 2023
Conditioning: 3 RFT: 20 burpee box overs (24/30) 400/500-m row Post-workout Skill Work: 8 rounds: :20 double-unders – Rest :10
