Tuesday 6-30-26

 Tuesday 6-30-26

Plyometrics 

Conditioning:

2 Rounds

600 Meter Run

18 Box Step Ups (24/20)

18 Sit-ups

400 Meter Run

12 Box Step Ups (24/20)

12 Sit-ups

200 Meter Run

6 Box Step Ups (24/20)

6 Sit-ups

Cap 20:00

Monday 6-29-26

 Monday 6-29-26

Front Squat

Conditioning:

On the 1:00 x 3

6 Hang Power Cleans (95/65)

4 Thrusters (95/65)

Rest 2:00

On the 1:00 x 3

5 Hang Power Cleans (125/85)

3 Thrusters (125/85)

Rest 2:00

On the 1:00 x 3

4 Hang Power Cleans (155/105)

2 Thrusters (155/105)

Saturday 6-27-26

 Saturday 6-27-26

Teams of 2

AMRAP 5

3 Chest to Bar Pull-ups

4 Box Jumps (30/24)

5 Toes to Bar

Rest 2:00

AMRAP 5

3 Alternating DB Clean and Jerks (65/50)

4 Box Jumps Overs (24/20)

5 Alternating DB Snatches (65/50)

Rest 2:00

AMRAP 5

3 V-ups

4 DB Box Step Overs (24/20)(65/50)

5 DB Deadlifts (65s/50s)

Friday 6-26-26

 Friday 6-26-26

Skill: Double Unders

Conditioning:

On the 3:30 x 5

200 Meter Run 

10 Single Arm KB Overhead Squats

10 KB Reverse Goblet Lunges

KB (70/53)

Wednesday 6-24-26

 Wednesday 6-24-26

Front Squats

Conditioning:

Teams of 2

AMRAP 18

40 Calorie Row

30 DB Thrusters (50s/35s)

20 Kickouts

10 DB Burpee to Overhead (50s/35s)

Tuesday 6-23-26

 Tuesday 6-23-26

Lat Strength

Conditioning:

AMRAP 5

3 - 6 - 9 …

Toes to Bar

Burpees

Rest 2:00

AMRAP 5

3 - 6 - 9 …

Strict Pull-ups

Box Jumps (24/20)

Rest 2:00

AMRAP 5

3 - 6 - 9 …

Tuck-ups 

Push-ups

Monday 6-22-26

 Monday 6-22-26

Pressing

Conditioning:

EMOM x 12

1): 10 Deadlifts (65%)

2): 20 Wallballs (20/14)

3): 40 Double Unders

4): Rest