Thursday, 3 October 2024
Strength: Deadlift 6 sets x 2 Deadlifts (@75% of 1RM) - Complete a set every 1:30 Conditioning: For time: 21-18-15-12-9-6 Front Rack...
Wednesday, 2 October 2024
Strength: Snatch 8 sets x 2 Squat Snatch (singles, build-in weight) - Complete a set every 1:30 Conditioning: AMRAP 15: 10 Left Arm Hang...
Tuesday, 1 October 2024
Strict Handstand Push-ups: EMOM 10: Odd Minute: Freedom: :30 Deficit Strict HSPU [45/25 plates] Independence: :30 Deficit Strict Box HSPU...
Monday, 30 September 2024
Strength: Back Squat 6 sets x 2 Back Squats (@ 75% of 1RM) - Complete a set every 1:30 Conditioning: For time (each set) 2 sets: 3 Rounds...
Thursday, 26 September 2024
Conditioning: For time: 45 Push-Ups 30/24 Calorie Row 30 Handstand Push Ups 30/24 Calorie Row 15 Strict Handstand Push Ups Accessory: 3...
Wednesday, 25 September 2024
Conditioning: 5 RFT: 175m Run 12 Toes to Bar 6 Alternating Dumbbell Snatch (70/50) Accessory: 3 Rounds for Quality: 10 Elevated Toe...
Tuesday, 24 September 2024
Conditioning: 3 RFT: 15/11 Calorie Echo Bike 11 Burpees over 12" block (or makeshift 12” structure) Strict Handstand Push-ups: See big...
Monday, 23 September 2024
Conditioning: For time: 30 Deadlifts (185/125) 2 Rope Climbs (Or 6 Strict Pull Ups) 30/24 Calorie Row (Or Ski Erg) 2 Rope Climbs (Or 6...
Friday, 20 September 2024
Strict Handstand Pull-up Work: EMOM 10: Odd Minute: Freedom: 20 Handstand Shoulder Taps (right/left = 2 taps) - belly to wall...
Thursday, 19 September 2024
Conditioning: Every 4:00 (6 Sets, for time each set) 15/12 Calorie Echo Bike 12 Box Jump Overs (24"/20") 9 Burpee to Bar (target 6" from...
