Friday 7-11-25

 Friday 7-11-25

“Helen”

3 Rounds

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Accessory Strength:

Single Leg KB Box Step Ups

KB Cyclists Squats

KB Deficit Sumo Deadlifts

Wednesday 7-9-25

 Wednesday 7-9-25

Conditioning:

5 Sets Work :30/Rest :30

Wallballs (20/14)

4 Sets Work :30/Rest :30

DB Box Step Ups (50/35) (24/20)

3 Sets Work :30/Rest :30

Alternating Single Leg V-ups

2 Sets Work :30/Rest :30

Push-ups

Recovery Pace 1 Mile Run

Tuesday 7-8-25

 Tuesday 7-8-25

Snatch Technique

Conditioning:

AMRAP 12

30 Double Unders

5 Power Snatches

5 Overhead Squats

5 Lateral Burpees Over Bar

BB (115/75)

Monday 7-7-25

 Monday 7-7-25

Conditioning:

4 Rounds

:60 Max Calorie Row

:60 Max Alternating Single Arm DB Burpee to Overhead (50/35)

:60 Rest

Accessory Strength:

DB Crush Grip Bicep Curls

DB Crush Grip Tricep Extensions

1 1/4 Strict Pull-ups

Friday 7-4-25

 Friday 7-4-25

“1776” Hero WOD

4 Rounds

17 Overhead Plate Walking Lunges (45/25)

7 Ring Dips

6 Thrusters (135/95)

Tuesday 7-1-25

 Tuesday 7-1-25

Conditioning:

600 Meter Run

12 Push-ups 

16 KB Goblet Lunges

20 Kettlebell Swings

400 Meter Run

20 Kettlebell Swings

16 KB Goblet Lunges

12 Push-ups

600 Meter Run

Toes to Bar Skill Stations

Monday 6-30-25

 Monday 6-30-25

Conditioning:

AMRAP 5

15 Sumo Deadlift High Pulls

5 Box Jump Overs

15 Shoulder to Overhead

5 Box Jump Overs

Rest 2:30

Repeat AMRAP 5

BB (95/65) Box (24/20)

Accessory Strength:

Landmine Movements