Tuesday, 28 February 2023
Conditioning: For time: 48/60 calorie row then… 21-15-9-3: Toes-to-bars DB box step-ups (20/24) (35/50) Alternating DB snatches (35/50)...
Monday, 27 February 2023 // HEAVY DAY
Strength: 7 sets for load: 3 overhead squats Post-workout: Rest, stretch, recover
Friday, 24 February 2023 // BENCHMARK
Conditioning: "Open 23.2" Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep=50 ft) – Add 5...
Thursday, 23 February 2023
Strength: 9 sets for load: 5-5-3-3-3-1-1-1-1 Power cleans Post-workout: Rest, stretch, recover
Wednesday, 22 February 2023
Conditioning: 4 x 2:00 rounds for distance: 17/24 calorie row Max distance handstand walk – Rest 1:00 between rounds then… 4 x 2:00...
Tuesday, 21 February 2023
Conditioning: 3 RFT 400 meter run 80 double-unders 40 walking lunges Post-workout Skill Work: 3 sets: 100-ft. single-DB overhead walk/arm...
Monday, 20 February 2023 - Presidents' Day
Strength: EMOM 6 2 clean grip (double overhand) deadlifts - Build to a heavy 2 reps Conditioning: 5 RFT 15 deadlifts (155/225) :30...
Friday, 16 February 2023 // BENCHMARK
Conditioning: "Open 23.1" Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans...
Thursday, 16 February 2023 // HEAVY DAY
Strength: 7 sets for load: 3 split jerks Post-workout: Rest, stretch, recover
Wednesday, 15 February 2023
Conditioning: EMOM 21 Minute 1 | double DB manmakers (35s/50s) Minute 2 | 5 back squats Minute 3 | rest - Score = heaviest back squat...
