Friday 9-4-26

 Friday 9-4-26

Clean and Jerks

Conditioning:

50 Double Unders

21 Thrusters

50 Double Unders 

15 Thrusters

50 Double Unders

9 Thrusters

BB (95/65)

Cap 8:00

Wednesday 9-2-26

 Wednesday 9-2-26

Bench Press

Conditioning:

Teams of 2

AMRAP 18

18 WB Push Press to Target

18 WB Box Step Overs

18 WB Frog Hops

* Every 3:00, 10 Sit-up WB Passes

WB (20/14)

Box (24/20)

Tuesday 9-1-26

 Tuesday 9-1-26

Conditioning:

30-20-10

Alternating DB Snatches 

DB Goblet Box Step Overs

Cap 8:00

Rest 2:00

10-20-30

Alternating Goblet Forward Lunges

Alternating DB Clean and Jerks

Cap 8:00

DB (50/35)

Mobility Flow

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)