Tuesday, 30 April 2024
Strength: 5 sets: (Complete set every 2 mins) 3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk - Building Sets (Don’t exceed...
Monday, 29 April 2024
Conditioning: AMRAP 12: 200m Run 10 Strict Pull-Ups - Rest 2 Mins AMRAP 12: 200m Run 20 Push-Ups - Rest 2 Mins AMRAP 12: 200m Run 30 Air...
Friday, 26 April 2024
Strength: “Gwen” 15-12-9 Clean & Jerk (for Load) Every 4:00, complete 1 set - Touch and go at the floor only. Even a re-grip off the...
Thursday, 25 April 2024
Conditioning: Teams of 2 for time ea. set: 5 sets: (1:1) 12/10 Calorie Row (Or Ski) 10 GHD’s (Or Stick Sit Ups) 12/10 Calorie Row (Or...
Wednesday, 24 April 2024
Strength: Every 3:00 (5 sets) 3 Squat Snatch + 5 Overhead Squats -Touch & Go, build in weight, don’t exceed 65% of Snatch 1RM...
Tuesday, 23 April 2024
Conditioning: Teams of 2 (1:1) 50-40-30-20-10 Calorie Air Bike* *40-32-24-16-8 Women's Calories - One partner works/one rests; working...
Monday, 22 April 2024
Pull-up Efficiency Skill Review: With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever...
Friday, 19 April 2024
Conditioning: AMRAP 7: 1000/850m Row (Or Ski) In remaining time: Max reps Strict Handstand Push Ups - Rest 5:00 AMRAP 7: 1000/850m Row...
Thursday, 18 April 2024
Strength: Every 2:00 (5 sets): 5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch) Conditioning: For time: 5-4-3-2-1...
Wednesday, 17 April 2024
Conditioning: For distance (meters): 5-4-3-2-1 minute Max Distance Run - Rest 1:00 between sets Accessory: Advanced: EMOM 8: Ring Muscle...
