Monday 1-12-26

 Monday 1-12-26

Strict Press

Conditioning:

EMOM x 12

Minute 1: 15 Toes to Bar

Minute 2: 15 WB Shots (20/14)

Minute 3: 15 Push-ups

Minute 4: 15 Box Jump Overs (24/20)

Mobility Flow

Saturday 1-10-26

 Saturday 1-10-26

Teams of 4-5

AMRAP 20

“Waterfall Style”

30 Double Unders

10 V-ups

10 DB Cleans (50s/35s)

5 Broad Jumps (5ft/4ft)

10 Push Press (50s/35s)

3 Bar Muscle Ups

Rest 2:00

AMRAP 4

Chest to Bar Pull-ups

1 works, others hang from rig 

Friday 1-9-26

 Friday 1-9-26

Front Squat

Conditioning:

3 Rounds

Work :40/Rest :20

- Sandbag Carry (150/100)

- Hollow/Arch Rolls

- DB Front Rack Box Step-ups (50s/35s) (24/20)

- Plank Walks

- Rest

Wednesday 1-7-26

 Wednesday 1-7-26

Strict Press

Open 25.2A

AMRAP 15

5 Burpee Pull-ups 

10 Shuttle Runs

*Add 5 Burpee Pull-ups each round

Tuesday 1-6-26

 Tuesday 1-6-26

Row Conditioning:

4 Sets

400 Meter Row

Rest 1:00

Conditioning:

3 Rounds

20 Double Unders

10 Alternating Reverse Lunges

20 Double Unders

10 Air Squats

Mobility Flow

Monday 1-5-26

 Monday 1-5-26

Deadlift

Conditioning:

12 Burpee Box Jump Overs

12 Right Arm Russian Kettlebell Swings

12 Left Arm Russian Kettlebell Swings

8 Burpee Box Jump Overs

8 Right Arm Kettlebell Clean and Jerks

8 Left Arm Kettlebell Clean and Jerks

4 Burpee Box Jump Overs

4 Right Arm Kettlebell Squats

4 Left Arm Kettlebell Squats

Box (24/20)

KB (53/35)

Cap 15:00

Saturday 1-3-26

 Saturday 1-3-26

Teams of 3

0:00-14:00

7 Rounds

Partner 1:

5 Hang Power Snatches

5 Overhead Squats

Partner 2:

KB Hold

Partner 3:

Rest

All partners go through each.

Partner 1:

5 Hang Power Cleans

5 Strict Press

Partner 2:

KB Hold

Partner 3:

Rest

All partners go through each.

BB (75/55)

KB (70/53)

14:00-20:00

Each partner finds a heavy Snatch.

20:00-26:00

Each partner finds a heavy Clean and Jerk.