Thursday, 16 November 2023
Strength: 5 Deadlifts x 5 sets @70% of 1RM - Complete a set every 2 mins Conditioning: At 0:00 & 8:00 AMRAP 3: 30/24 Calorie Row Max...
Wednesday, 15 November 2023
Strength: Clean & Jerk Complex Take 10-12 mins to complete 4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean +...
Tuesday, 14 November 2023
Conditioning: 5 Sets: 12/10 Calorie Air Bike 4 Wall Walks 12/10 Calorie Air Bike - Rest 1:1 between sets
Monday, 13 November 2023
Strength: 3 Behind Neck Snatch Grip Push Press + 1 Overhead Squat - Work up to a heavy set in 10-12 minutes Conditioning: 2 sets: 6:00...
Saturday, 11 November 2023 - VETERANS DAY
Conditioning: "Chad" For time: 1000 weighted box step-ups RX - (35/45) (20") or, if athletes have a vest (15/20) (20"), or can be...
Friday, 10 November 2023
Conditioning: 16.3 AMRAP 7: 10 Power Snatch (75/55) 3 Bar Muscle Ups Accessory: 4 Rounds 10 Barbell Strict Press @ moderate...
Thursday, 9 November 2023
Conditioning: 4 RFT: 400m Run 40 Air Squats Accessory: Ring Muscle Up Practice Take 10-15 minutes to progress through some low-ring...
Wednesday, 8 November 2023
Conditioning: 2 Sets for time: Set 1- 21-15-9* Calorie Air Bike Hang Power Cleans (115/80) - Rest 1:1 Set 2- 21-15-9* Calorie Air Bike...
Tuesday, 7 November 2023
Conditioning: Every 6:00 (5 sets) 15/12 Calorie Row 6 Burpee Box Get Over (48/40) (or 10 Burpee Box Jump Over 24/20) 12/10 Calorie Row 6...
Monday, 6 November 2023
Conditioning: 2 RFT: 100 Double Unders 25 Overhead Squats (95/65) 100 Double Unders 25 Toes to Bar Accessory: 4 Rounds 10 Alt. DB Incline...
