Wednesday 8-26-26

 Wednesday 8-26-26

Conditioning:

AMRAP 7

3-6-9-12…

Pull-ups 

Kettlebell Swings

KB Goblet Squats

Rest 3:00

AMRAP 7

3-6-9-12…

Toes to Bar

KB Russian Twists

Single Arm KB Shoulder to Overhead

KB (53/35)

Tuesday 8-25-26

 Tuesday 8-25-26

Teams of 2

AMRAP 20

50 Calorie Row

100 Double Unders

50 V-ups

100 Lateral Jumps Over KB

50 KB Wrap Arounds

100 Hollow Hold Flutter Kicks

KB (70/53)

Accessory Strength and Stability

Monday 8-24-26

 Monday 8-24-26

Bench Press

Conditioning:

EMOM x 21

Minute 1: 5 Wall Walks

Minute 2: 20 Box Jump Overs

Minute 3: 20 Alternating DB Clean and Jerks

Minute 4: 20 Sit-ups 

Minute 5: 20 Alternating DB Snatches

Minute 6: 20 DB Box Step Ups

Minute 7: Rest

Box (24/20)

DB (50/35)

Friday 8-21-26

 Friday 8-21-26

Olympic Technique:

Clean and Jerks

Conditioning:

15-10-5-10-15

Power Cleans (135/95)

Burpees Over the Bar

Cap 15:00

Wednesday 8-19-26

 Wednesday 8-19-26

Conditioning:

EMOM x 15

Minute 1: 12/10 Calorie Row

Minute 2: 15 Push-ups 

Minute 3: 20 Kettlebell Swings (53/35)

Minute 4: 20 KB Goblet Squats (53/35)

Minute 5: Rest

Accessory Strength:

Core Stability

Tuesday 8-18-26

 Tuesday 8-18-26

Olympic Lifting Technique: 

Snatch

Conditioning:

AMRAP 10

35 Double Unders

10 Chest to Bar Pull-ups 

5 Power Snatches (135/95)

Finisher:

50 Crossovers

25 Sit-ups

Monday 8-17-26

 Monday 8-17-26

Deadlifts

Conditioning:

4 Rounds

500 Meter Row

12 V-ups

24 Mountain Climbers

Cap 18:00