Monday, 31 July 2023
Conditioning: For time: 16-14-12-10-8-6 Calorie Echo Bike Dumbbell Deadlifts (50s/35s) Dumbbell Hang Power Cleans (50s/35s) Dumbbell...
Friday, 28 July 2023
Strength & Accessory: Deadlift: Build to a Heavy Single (10-12 minutes) Strict Handstand Pushups (SHSPU) Build to a max set of SHSPUs -...
Thursday, 27 July 2023
Conditioning: For Time: 27 Box Jump Overs (24/20) 21 Clean and Jerks (95/65) 15 Squat Cleans (135/95) 9 Squat Clean Thrusters (165/110)...
Wednesday, 26 July 2023
Strength & Accessory: Bench Press: Build to a heavy single (10-12 minutes) Box Jump: Find a Max Height Box Jump Conditioning: EMOM 15:...
Tuesday, 25 July 2023
Strength & Accessory: Front squat: Build to a heavy single (10-12 minutes) Strict Chin Up: - Max Weight - Rest as needed between sets...
Monday, 24 July 2023
Conditioning: For time: 25 Burpee Box Get Over (30/24) 40/32 Calorie Echo Bike 25 GHD Sit-Up (Or Stick Sit Ups) 15 Bar Muscle-Up (Or 30...
Friday, 21 July 2023
Conditioning: For time: 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatch (165/110) Accessory: Standing Alternating DB Curl + Single DB...
Thursday, 20 July 2023
Strength & Accessory: 5 sets x 1 Deadlift @80-90% of 1RM Strict Deficit Handstand Push-ups: 5 Sets: 50-60% reps of Max Unbroken Reps...
Wednesday, 19 July 2023
Strength & Accessory: 5 sets x 1 Bench Press @80-90% of 1RM 5 sets x 3 High Box Jumps - 4-6” below max height for 1 rep - Rest as needed...
Tuesday, 18 July 2023
Conditioning: 3 RFT: 10/8 Calorie Echo Bike 9 Deadlifts (185/125) 6 Bar Facing Burpees - Rest 3:00, then... 3 RFT: 6 Bar Facing Burpees 9...
