Wednesday, 17 July 2024
Conditioning: 5 sets for time, each set: 8 Power Snatch (95/65) 200m Run 8 Power Snatch (95/65) - Rest 1:1 between sets Accessory: 3...
Tuesday, 16 July 2024
Conditioning: AMRAP 12: Max Air Bike Calories * Every 2:00, including 0:00 perform: 12 Box Jumps (24/20) 12 Sit Ups Accessory: Take 5 min...
Monday, 15 July 2024
Conditioning: 3 RFT: 10 Front Squats (115/80) 10 Bar Facing Burpees 10 Pull Ups - At 15:00... For Time: 30 Front Squats (115/80) 30 Bar...
Friday, 12 July 2024
Conditioning: 5 RFT: 7 Overhead Squats (115/80) 11 Toes to Bar Accessory: Turkish Get-ups Within 8 minutes, gradually increase the weight...
Thursday, 11 July 2024
Strength: Take 10-12 mins to build to a Heavy Shoulder Press Conditioning: "Rowling" Teams of 2 4 sets (each/1:1) 5 rounds 100m Rowling...
Wednesday, 10 July 2024
Conditioning: For time: 10-9-8-7-6-5-4-3-2-1 Burpee Double Dumbbell Deadlift (50s/35s) 30 Double Unders after each set Accessory: 4...
Tuesday, 9 July 2024
Strength: Take 10-12 mins to build to a Heavy Snatch Conditioning: 5 sets (Every 2:30) 15/12 Calorie Air Bike 5 Bar Muscle Ups (Or 10...
Monday, 8 July 2024
Strength: Take 10-12 mins to build to a Heavy Front Squat Conditioning: For time: 30-24-18-12-6 Kettlebell Swings (53/35) V-ups...
Friday, 5 July 2024
Gymnastics Skill Work: Take 10 minutes to review Ring Dips, practice/warm-up Suggested scalings: Matador Dips Bench Dips Heel Box Ring...
Thursday, 4 July 2024 - Independence Day
Conditioning: “The Ginger” AMRAP 22: 400m Run 7 Thrusters (155/105) 20 Pull Ups This workout was written in honor of US Navy Chief...
