Monday, 18 March 2024
Strength: EMOM 10: 5 Power Clean & Push Jerks (+25lbs total from Wk1) - Use lightweight that can be cycled smoothly for 5 Touch & Go reps...
Friday, 15 March 2024
Conditioning: Open 24.3 For time: 5 rounds of: 10 thrusters (95/65) 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7...
Thursday, 14 March 2024
Conditioning: For Time: 100 Air Squats 100/80 Calorie Row 100 Air Squats Accessory: 4 Rounds for Quality: 12 GHD Nordic (Hamstring) Curl...
Wednesday, 13 March 2024
Strength: EMOM 5: 5 Bench Press at 60% of 1RM Conditioning: For time: 30-24-18-12-6 Calorie Air Bike Dumbbell Bench Press (50s/35s) -...
Tuesday, 12 March 2024
Strength: EMOM 8: 2 Power Snatches between 60-75% of 1RM * Can drop the bar and reset between reps * Can build across sets, but should...
Monday, 11 March 2024
Conditioning: 5 Sets (0:40 on/0:20 off) (20:00) Minute 1: Max Walking Lunge Steps Minute 2: Max Box Jump Overs (24”/20”) Minute 3: Max...
Friday, 8 March 2024
Conditioning: Open 24.2 AMRAP 20: 300-meter row 10 deadlifts (185/125) 50 double-unders
Thursday, 7 March 2024
Conditioning: AMRAP 15: 200m Run 15 Kettlebell Swings (53/35) 10 Burpees Accessory: 4 Rounds for Quality: 12 Plate Front Raise @ moderate...
Wednesday, 6 March 2024
Strength: EMOM 8: Complete 2 Power Clean & Jerks at 60-75% each minute - Can drop and reset between reps Conditioning: EMOM 6: Odd: 15...
Tuesday, 5 March 2024
Strength: EMOM 5: Complete 5 Back Squats at 60% of 1RM each minute Conditioning: For time: 50 V-Ups 50 Box Jump Overs (20") 50 Toes to...
