Friday, 15 November 2024
Strength: Back Squat 2 sets x 2 Back Squat (90-95%) - Complete a set every 3:00 Conditioning: 5 RFT: 75 Double Unders 15 Shoulder to...
Thursday, 14 November 2024
Hang Power Snatch + Overhead Squat Complex (build-in weight): Set 1: 5 Hang Power Snatch + 5 Overhead Squat Set 2: 4 Hang Power Snatch +...
Wednesday, 13 November 2024
Strength: Deadlift 2 sets x 2 Deadlift (90-95%) - Complete a set every 3:00 Conditioning: 4 sets AMRAP 2: 20/16 Calorie Row Max Wall...
Tuesday, 12 November 2024
Bar Muscle Ups: Week 5 Warm-up skill work: Core to Extremity - Then... 6 rounds, every :90 complete: Freedom: 4-6 Bar Muscle Ups with an...
Monday, 11 November 2024 - Veterans Day
Conditioning: "Chad" For time: 1000 weighted box step-ups RX - (45/35) (20") or, if athletes have a vest (20/15) (20"), or can be...
Friday, 8 November 2024
Strength: Deadlift 3 sets x 3 Deadlift (85-90%) - Complete a set every 2:45 Conditioning: AMRAP 9: Round 1: 3 Power Cleans (155/105) + 1...
Thursday, 7 November 2024
Conditioning: Teams of 2 (1:1) 12 sets (each) 250/200m Row * Teams should set the rower up in interval mode, or manually reset the...
Tuesday, 5 November 2024
Bar Muscle Ups: Week 4 Warm-up skill work: Tension is key - Then... 8-minute EMOM [30 seconds of MAX effort in each minute] Freedom:...
Monday, 4 November 2024
Strength: Power Clean, Front Squat, Jerk Complex 6 sets: 3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight) - Complete a set...
Friday, 1 November 2024
Bar Muscle Ups: Week 3 Warm-up skill work: Landing tall with tension - Then... 6 rounds, every :90 complete: - Freedom: 4-7 Bar Muscle...
