Friday, 15 December 2023
Strength: 5 sets x 1 Deadlift @90% of 1RM - Complete a set every 2 mins Conditioning: Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull...
Thursday, 14 December 2023
Conditioning: 3 RFT: 10 Back Squats (205/135) 100ft Walking Lunge 10 Box Jumps (30/24) Accessory: 4 Rounds for Quality: 10 Bent Over...
Wednesday, 13 December 2023
Conditioning: AMRAP 20: 25/20 Calorie Row 100 Single Unders Accessory: Strict Pull-up Progression ** Check out big screens
Tuesday, 12 December 2023
Strength: 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean - Complex is completed unbroken, take 10-12 mins to build up...
Monday, 11 December 2023
Strength: 1 Behind Neck Snatch Push Press + 1 Overhead Squat - Take 10-12 mins to build up to a heavy complex Conditioning: 5 sets (Every...
Friday, 8 December 2023
Conditioning: For time: 40 Wall Balls (20/14) 30 Pull Ups 30 Wall Balls (20/14) 20 Chest to Bar Pull Ups 20 Wall Balls (20/14) 10 Bar...
Thursday, 7 December 2023 - Pearl Harbor Day
Conditioning: For time: 1-3-5-7-5-3-1 Power Cleans (185/135) 2-6-10-14-10-6-2 Box Jump Overs (30/24) Accessory: 4 Rounds for Quality: 10...
Wednesday, 6 December 2023
Strength: 3 Position Power Snatch Complex 5x3 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets - Build to a...
Tuesday, 5 December 2023
Conditioning: 5 Sets: 15/12 Calorie Air Bike 12 Handstand Push Ups 50ft Dumbbell Lunge (50s/35s) - Rest 1:1 Accessory: Strict Pull-up...
Monday, 4 December 2023
Strength: 1 Front Squat + 1 Push Press + 1 Push Jerk - Take 10-12 mins to build to a heavy complex Conditioning: 3 sets (Every 5:00)...
