Monday 8-31-26

 Monday 8-31-26

Conditioning:

On the 4:00 x 5

18/15 Calorie Row

10 Burpees Over the Erg

10 Air Squats

Accessory Strength

Saturday 8-29-26

 Saturday 8-29-26

Teams of 3-5

“Waterfall” Style

AMRAP 24

5 Box Get Overs (30/24)

6 Alternating Pistols

7 Parallette Shoot Throughs

8 Push-ups 

10/8 Calorie Ski Erg

Friday 8-28-26

 Friday 8-28-26

Conditioning:

Teams of 2

AMRAP 18 

24 Wallballs

24 WB Sit-ups

24 WB Overhead Lunges

WB (20/14)

Mobility Flow

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