Wednesday 4-24-24

 Wednesday 4-24-24

Pull-ups 

Toes to Bar

Conditioning:

5-4-3-2-1

Wall Walks

25-20-15-10-5

Box Jump Overs (24/20)

Cap 20:00

Tuesday 4-23-24

 Tuesday 4-23-24

Strict Press 

Push Press

Conditioning:

AMRAP 10

100 Meter Run

10 Hand Release Push-ups 

10 Air Squats 

Accumulate 4:00 Side Plank

Monday 4-22-24

 Monday 4-22-24

Tempo Front Squats

Conditioning:

On the 2:00 x 5

35 Double Unders

15 Kettlebell Swings (53/35)

Saturday 4-20-24

 Saturday 4-20-24

Teams of 2

4 Rounds for Max Reps

2:00 Calories (Ski/Bike/Row)

1:00 Toes to Bar

1:00 Burpees

1:00 Double DB Deadlifts (50s/35s)

1:00 Rest

Friday 4-19-24

 Friday 4-19-24

1RM Strict Press

Conditioning:

On a 15:00 clock…

Buy In: 40 Shuttle Runs

AMRAP 

10 Single Arm 1 KB Overhead Squats (53/35)

10 Single Arm 2 KB Overhead Squats (53/35)

20 KB High Pulls (53/35)

Wednesday 4-17-24

 Wednesday 4-17-24

Teams of 2

AMRAP 20

10 Hand-Release Push-ups 

20 Wallball Sit-ups (20/14)

30 Wallballs(20/14)

40 Lateral Jumps over Parallette 

Core Tabata:

4 Rounds

Hollow Flutter Kicks

Right Side Hip Dips

Left Side Hip Dips

Plank Lateral Walks

Tuesday 4-16-24

 Tuesday 4-16-24

Conditioning:

AMRAP 15

30 Double Unders

30 Box Step Ups (24/20)

30 Air Squats to Target

30 V-ups

Accessory Strength:

4 Sets

5 Bottoms Up KB Press/Side

50 Ft Bottoms Up KB Carry/Side

10 KB Windmills/Side