Wednesday 10-28-26

 Wednesday 10-28-26

Conditioning:

EMOM x 18

Minute 1: 8 Clean and Jerks (135/95)

Minute 2: 15 Toes to Bar

Minute 3: 40 Double Unders

Minute 4: 20 Alternating Pistols

Minute 5: 8 Snatches (135/95)

Minute 6: Rest

Accessory Strength:

Banded Deadlifts

Tuesday 10-27-26

 Tuesday 10-27-26

Conditioning:

Teams of 2

1000 Meter Row

50 WB to Target Passes

50 WB Sit-up Passes

50 Push-ups 

800 Meter Row

40 WB to Target Passes

40 WB Sit-up Passes

40 Push-ups

600 Meter Row

30 WB to Target Passes

30 WB Sit-up Passes

30 Push-ups 

Cap 30:00

WB (20/14)

Mobility Flow

Monday 10-26-26

 Monday 10-26-26

Conditioning:

0:00-4:00

30 DB Box Step Ups

24 Single Arm DB Thrusters

Max Shuttle Runs

4:00-6:00

Rest

6:00-10:00

30 DB Box Step Ups

24 Alternating DB Clean and Jerks

Max Shuttle Runs

10:00-12:00

Rest

12:00-16:00

30 DB Box Step Ups

24 Alternating DB Snatches

Max Shuttle Runs

DB (50/35)

Box (24/20)

Accessory Work:

Double Unders

Strict Pull-ups

Saturday 10-24-26

 Saturday 10-24-26

Teams of 2 

AMRAP 20

50 Calorie Row (split)

100 Ft DB Farmers Carry - Plank

Plank - 100 Ft DB Farmers Carry

50 Ft DB Bear Crawl - Wall Sit

Wall Sit - 50 Ft DB Bear Crawl

DB (50s/35s)

Friday 10-23-26

 Friday 10-23-26

Deadlift 

Conditioning:

30 Double DB Box Step Ups

25 Burpees Over the Bar

20 Handstand Push-ups

15 Chest to Bar Pull-ups 

10 Deadlifts (235/185)

5 Wall Walks 

Cap 20:00

DB (50s/35s)

Box (24/20)

Wednesday 10-21-26

 Wednesday 10-21-26

OLY TECHNIQUE: 

Snatch

Conditioning:

AMRAP 9

3 - 6 - 9 …

Overhead Squats (75/55)

Toes to Bar

Tuesday 10-20-26

 Tuesday 10-20-26

Conditioning:

AMRAP 7

300 Meter Row

15 Wallballs (20/14)

Rest 2:00

AMRAP 6 

250 Meter Row

10 Box Jumps (24/20)

Rest 2:00

AMRAP 5

200 Meter Row

5 Burpees

Accessory Strength:

3-4 Sets

:30 Hollow Hang

10 Box Assisted Lat Press Downs