Wednesday, 17 January 2024
Strength: 5 Bench Press x 5 sets @65% of Heavy Single - Complete a set on the 2 minutes Conditioning: 2 RFT: 40/32 Calorie Row 30 Jumping...
Tuesday, 16 January 2024
Strength: 5 Back Squat x 5 sets @65% of Heavy Single - Complete a set on the 2 minutes Conditioning: AMRAP 15: 10 Toes to Bar 25ft...
Monday, 15 January 2024 - Martin Luther King Jr. Day
Strength: 5 Deadlifts x 5 sets @65% of Heavy Single - Complete a set on the 2 minutes Conditioning: 2 sets: 2 Rounds 1:00 Max Calorie Air...
Friday, 12 January 2024
Conditioning: CF Open 11.1/14.1 AMRAP 10: 30 Double Unders 15 Power Snatch (75/55) Accessory: 4 Rounds for Quality: 10 Barbell Curls @...
Thursday, 11 January 2024
Strength: Deadlifts: Take 10-12 minutes to build to a heavy single rep - Rest 60-90 seconds between sets Conditioning: For time:...
Wednesday, 10 January 2024
Strength: Bench Press Take 10-12 minutes to build to a heavy single rep - Rest 60-90 seconds between sets Conditioning: For time: 30/24...
Tuesday, 9 January 2024
Strength: EMOM 10: Every minute on the minute complete: 5 Power Clean & Push Jerks - Use a lightweight that can be cycled smoothly for 5...
Monday, 8 January 2024
Strength: Back Squat Take 10-12 minutes to build to a heavy single rep - Rest 60-90 seconds between sets Conditioning: For time: (each...
Friday, 5 January 2024
Conditioning: For time: 21-15-9 Devil press (35s/25s) 42-30-18 Pull Ups Accessory: 4 Rounds: 8 Rear foot elevated DB Split Squat (each...
Thursday, 4 January 2024
Strength: Shoulder Press 4 sets x10 reps (build up to moderate weight) - Rest 60-90 seconds between sets Conditioning: For time: 50/40...
