Friday, 31 May 2024
Strength: 3 sets: 12 Front Squat (55-60%) 3 seated Box Jumps - Rest 2:00 between sets Conditioning: 5 RFT: 3 Wall Walks 9 Power Cleans...
Thursday, 30 May 2024
Strength: Take 8 mins to build to a Heavy Squat Snatch - Then, into... 3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)...
Wednesday, 29 May 2024
Strength: 3 sets: 12 Shoulder Press (55-60%) 12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set - Rest 2:00 between sets...
Tuesday, 28 May 2024
Accessory: Handstand Hold Max Effort: Find a max handstand hold at one of following levels Level 1: wall walk as high as you feel...
Monday, 27 May 2024 - Memorial Day
Conditioning: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run RX - with 20# weighted vest or body armor...
Friday, 24 May 2024
Strength: Shoulder Press Take 10-12 minutes to establish a Heavy Single Conditioning: AMRAP 18: 6-4-2 Bench Press (185/110) 3-2-1 Rope...
Thursday, 23 May 2024
Strength: Take 8 minutes to establish a Heavy Power Clean - Into... 3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)...
Wednesday, 22 May 2024
Conditioning: 6 RFT: 12/10 Calorie Air Bike 12 Overhead Squats (75/55) Accessory: 4 sets: 15 Strict Hanging Leg Raise 30yd Single DB...
Tuesday, 21 May 2024
Accessory: EMOM 8: Odd: 5-8 Strict Ring Dips Even: 10-20 sec Ring Support Hold -Advanced athletes can add weight to make it challenging,...
Monday, 20 May 2024
Strength: Front Squat Take 10-12 minutes to establish a Heavy Single Conditioning: For time, each set: 2x800m Run - Rest 2:00 after each...
