Friday, 31 March 2023
Conditioning: Teams of 2 (1:1) 8 Rounds (each) 3 Wall Walks 9 Front Squats (95/65) 12/10 Calorie Assault Bike Accessory: 3 rounds 10...
Thursday, 30 March 2023
Strength: Split Jerk practice 10-15 Minutes of Practice - Stay light and focus on form Conditioning: For Time: 50 GHD’s (Or Stick Sit...
Wednesday, 29 March 2023
Strength: Squat Clean Build to a heavy single (10-12 mins) - Rest as needed between sets Conditioning: AMRAP 15 5-4-3-2-1 Strict Pull Up...
Tuesday, 28 March 2023
Conditioning: 3 sets 21-15-9* Calorie Row 42-30-18 Double Unders - Rest 3 minutes between sets * Women’s calories: 16-12-8 Accessory:...
Monday, 27 March 2023
Strength: Snatch On a 10 min clock, build to a heavy single snatch - Rest as needed between sets Conditioning: AMRAP 14 4 Burpees to...
Friday, 24 March 2023
Conditioning: 10 sets: 10 Deadlifts (135/95) 10 Push ups 100m Sprint (Or 8x25ft Shuttle Run) - Rest 2 minutes between sets Post-workout:...
Thursday, 23 March 2023
Conditioning: For time 3 Person Team 250/210 Calorie Echo Bike or 10,000/8,000m Bike Erg 6,000/4,800m Row - Only 2 partners work at the...
Wednesday, 22 March 2023
Conditioning: AMRAP 12: 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Burpee Over Bar Accessory: 4 sets for quality: 100ft...
Tuesday, 21 March 2023
Conditioning: For time (15 min cap) 40/32 Calorie Echo Bike 20 Handstand Push ups 30/24 Calorie Echo Bike 15 Handstand Push ups 20/16...
Monday, 20 March 2023
Conditioning: For time 3 rounds 8 Overhead Squats (115/80) 24 Pull-ups -at 10:00- 3 rounds 8 Power Snatch (115/80) 24 Wall Balls (20/14)...
