Monday, 17 July 2023
Strength & Accessory: 5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM 5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM - Rest as...
Friday, 14 July 2023
Strength & Accessory: Deadlift: 5 sets x 2 Deficit Deadlifts @75% of 1RM Strict Deficit Handstand Push-ups 5 sets x 40-50% reps of Max...
Thursday, 13 July 2023
Strength & Accessory: Bench Press: 5 sets x 2 Pause Bench Press @75% of 1RM - 2-3 second pause 5 sets x 3 High Box Jumps - 6-8” below max...
Wednesday, 12 July 2023
Conditioning: AMRAP 20:00 500m/450m Row 15 Burpees over Rower 400m Run 15 Burpees over Rower Accessory: Pistols: Week 4 All Levels:...
Tuesday, 11 July 2023
Strength & Accessory: 5 sets x 2 Pause Front Squats @75% of 1RM - Pause for 2 seconds at bottom of each squat Weighted Strict Chin Up...
Monday, 10 July 2023
Conditioning: Every 1:00 (7 rounds / 21 minutes) Minute 1: 6 Clean and Jerks (135/95) Minute 2: 15 Wall Balls (20/14) Minute 3: 50 Double...
Friday, 7 July 2023
Strength & Accessory: Deadlift: 5 sets x 3 Dead Stop Deadlifts @70% of 1RM Strict Handstand Push-ups: 5 Sets: 45-55% reps of Max Unbroken...
Thursday, 6 July 2023
Strength & Accessory: Bench Press: 5 sets x 3 Tempo Bench Press @70% of 1RM - Tempo = 3-second negative and 1-second pressing...
Wednesday, 5 July 2023
Conditioning: 15 Rounds 30 secs on/30 secs off Max Calorie Echo Bike Accessory: Pistols: Week 3 Advanced: 3 sets 8-10 Box Pistol Squats...
Tuesday, 4 July 2023 - Independence Day
Conditioning: "Morrison" For time: (30 min cap) 50-40-30-20-10 Wall Balls (20/14) Box Jump (24/20) Kettlebell Swings (53/35) US Army...
