Friday, 13 September 2024
Strength: Power Clean & Jerks 10 sets of 3 reps (1 set every 1:15) - Weight should be 50% of 1RM + 5-10lbs from previous week - All reps...
Thursday, 12 September 2024
Strength: Back Squat 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% Accessory: 5 RFT: 20 Wall Balls (20/14) 15 Toes to Bar 10x50ft Shuttle Run -...
Wednesday, 11 September 2024 - Patriot Day
Conditioning: "343" Teams of 2, for time: 343/275 Calorie Echo Bike - Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees...
Tuesday, 10 September 2024
Strict Handstand Push-up Work: See big screens for details Conditioning: For time: 81-63-45-27 Double Unders 27-21-15-9 Goblet Squat...
Monday, 9 September 2024
Strength: Deadlift 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% Conditioning: For time: 13-11-9-7-5 Snatch (115/85) Chest to Bar Pull-ups -...
Friday, 6 September 2024
Conditioning: "Lazar is the best" 3 RFT: 30/24 Calorie Row 10 Bar Muscle Ups -Rest 3:00- 3 RFT: 30/24 Calorie Row 15 Strict Handstand...
Thursday, 5 September 2024
Strength: Power Snatch 10 sets x 3 reps (every 1:15) - Weight should be 50% of 1RM + 5-10lbs from previous week - All reps should be...
Wednesday, 4 September 2024
Strength: Back Squat 10 reps @ 65% 5 reps @ 75% 3 reps @ 85% 1+ reps @ 95% Conditioning: 2 sets for time, each set (new set every 10:00):...
Monday, 2 September 2024
Strength: Deadlift 10 reps @ 65% 5 reps @ 75% 3 reps @ 85% 1+ reps @ 95% Conditioning: "Nasty Girls" 3 RFT: 50 Air Squats 7 Ring Muscle...
