Friday, 17 March 2023 // BENCHMARK
Conditioning: "The Seven" 7 RFT: 7 handstand push-ups 7 thrusters (95/135) 7 knees-to-elbows 7 deadlifts (165/245) 7 burpees 7 KB swings...
Thursday, 16 March 2023
Conditioning: For time: 10 ring muscle-ups 150-ft single-arm DB overhead walking lunge (25/35) 900/1000 meter row 150-ft single-arm DB...
Wednesday, 15 March 2023 // HEAVY DAY
Strength: 10 sets for load: 1 snatch deadlift to mid-thigh 1 hang power snatch 1 power snatch - Aim to increase weight across sets -...
Tuesday, 14 March 2023
Conditioning: AMRAP 3: 7 ring dips 10 sumo deadlift high-pulls (55/75) Rest 5 min then… AMRAP 3: 7 pull-ups 10 thrusters (55/75)...
Monday, 13 March 2023
Conditioning: For time: 21-18-15-12-9-6-3: DB squats (35s/50s) DB-facing burpees Post-workout Skill Work: 8 sets for reps: :20 DB...
Friday, 10 March 2023
Pre-workout Skill Work: EMOM 5: 1-3 wall walks Conditioning: For time: 100 air squats 5 handstand push-ups 25-ft handstand walk 75 air...
Thursday, 9 March 2023
Conditioning: For time: 100 burpee pull-ups – Pull-up bar is 12" above reach Post-workout Skill Work: 5 sets: 3 strict weighted pull-ups
Wednesday, 8 March 2023
Conditioning: For time: 25 DB power snatches left-arm (35/50) 25 DB power snatches right-arm 50 sit-ups 20 DB power snatches left-arm 20...
Tuesday, 7 March 2023
Strength: 5 sets for load: 10 shoulder presses - All sets 50% or higher of 1RM - Build to a heavy set of 10 unbroken reps Post-workout...
Monday, 6 March 2023
Conditioning: AMRAP 12: 1 deadlift (95/135) 1 front squat (95/135) 1 box jump (24/30) – Add 1 rep to each movement after completing a...
