Friday 7-17-26
Conditioning:
On the 1:30 x 4
7 Right Arm Russian Kettlebell Swings
7 Left Arm Russian Kettlebell Swings
7 Right Arm Overhead Squats
7 Left Arm Overhead Squats
Rest 3:00
On the 1:30 x 4
7 Kettlebell Swings
7 Kettlebell Goblet Squats
7 Right Arm Kettlebell Suitcase Deadlift
7 Left Arm Kettlebell Suitcase Deadlift
KB (53/35)
Mobility Flow
Wednesday 7-15-26
Conditioning:
EMOM x 15
Minute 1: 20 WB (20/14)
Minute 2: 15 Toes to Bar
Minute 3: 15 Burpees
Minute 4: 15/12 Calorie Row
Minute 5: Rest
Core Tabata
Tuesday 7-14-26
Plyometrics
Conditioning:
Teams of 2
AMRAP 18
100 Ft DB Farmers Carry Walking Lunges
30 DB Clean and Jerks
30 DB Box Step Ups
30 DB Kickouts
Rest 2:00
AMRAP 4
DB Front Rack Carry (total feet)
* All DB movements (50s/35s)
Monday 7-13-26
Pulling Strength
Conditioning:
AMRAP 10
10-20-30-40….
Double Unders
2-4-6-8….
Push-ups
Saturday 7-11-26
Teams of 2
20 WB Rotational Passes
20 WB Chest Passes
20 WB Box Step Overs
Starting at 0:00, both complete 20 Double Unders every 3:00
Immediately into 7:00 to find a heavy hang snatch or hang clean.
WB (20/14)
Box (24/20)
Friday 7-10-26
Strict Press and Push Press
3 Rounds
400 Meter Run
6 Right Arm Hang DB Cleans (50/35)
6 Left Arm Hang DB Cleans (50/35)
6 Right Arm DB Thrusters (50/35)
6 Left Arm DB Thrusters (50/35)
Wednesday 7-8-26
Front Squats
Conditioning:
EMOM x 15
Minute 1: 8 Squat Cleans (135/95)
Minute 2: 8 Handstand Push-ups
Minute 3: 12 Front Rack Lunges (135/95)
Minute 4: 12 Lateral Burpees Over the Bar
Minute 5: Rest
