Friday, 30 August 2024
Conditioning: 7 RFT: 3 Bar Muscle Ups (Or 7 Chest to Bar) 7 Overhead Squats (135/95) * The Overhead Squats are from the ground, not rack....
Thursday, 29 August 2024
Strength: Deadlift 10 reps @ 60% 3 reps @ 70% 3 reps @ 80% 3 reps @ 90% Conditioning: For time: 3-6-9-12-15-12-9-6-3 Handstand Push Ups...
Wednesday, 28 August 2024
Strength: Back Squat 10 reps @ 60% 3 reps @ 70% 3 reps @ 80% 3 reps @ 90% Conditioning: For time, each portion: 30/24 Calorie Echo Bike...
Tuesday, 27 August 2024
Strength: Power Clean & Jerk 8 sets of 4 Power Clean & Jerks (1 set every 1:30) - Weight should be 50% of 1RM + 5-10lbs from previous...
Monday, 26 August 2024
Conditioning: 4 sets: AMRAP 3: 10/8 Calorie Row 10 Box Jumps (20") 10 Dumbbell Push Press (50s/35s) - Rest 90 seconds between sets. When...
Friday, 23 August 2024
Strength: Back Squat 10 reps @ 55% 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% Conditioning: Every 1:00 (14:00) Min 1- :40 Max Calorie Row...
Thursday, 22 August 2024
Conditioning: For time: 200m Run 30 Wall Ball V-Ups (20/14) 200m Run 20 Power Cleans (115/80) 200m Run 10 Wall Walks 200m Run 20 Power...
Wednesday, 21 August 2024
Strength: Deadlift 10 reps @ 55% 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% Conditioning: For time: 300ft Odd Object Carry (100/70) -...
Tuesday, 20 August 2024
Conditioning: For time (each set): Every 10:00 (3 sets) 15/12 Calorie Echo Bike 12 Burpee Box Get Overs (30/24) 15/12 Calorie Echo Bike 9...
Monday, 19 August 2024
Strength: Power Snatch 8 sets x 4 Power Snatch (every 1:30) - Weight should be 50% of 1RM + 5-10lbs from previous week - All reps should...
