Saturday 7-18-26

 Saturday 7-18-26

Teams of 3

4 Rounds

12 Alternating DB Snatches (50/35), Mixed Grip DB Hold (50s/35s), Rest

10/8 Calorie Row, Plank, Rest

6 Box Jumps (24/20), DB Farmers Hold (50s/35s), Rest

Immediately into…

AMRAP 5

Pull-ups

Friday 7-17-26

 Friday 7-17-26

Conditioning:

On the 1:30 x 4

7 Right Arm Russian Kettlebell Swings

7 Left Arm Russian Kettlebell Swings

7 Right Arm Overhead Squats

7 Left Arm Overhead Squats

Rest 3:00

On the 1:30 x 4

7 Kettlebell Swings

7 Kettlebell Goblet Squats

7 Right Arm Kettlebell Suitcase Deadlift

7 Left Arm Kettlebell Suitcase Deadlift

KB (53/35)

Mobility Flow

Wednesday 7-15-26

 Wednesday 7-15-26

Conditioning:

EMOM x 15

Minute 1: 20 WB (20/14)

Minute 2: 15 Toes to Bar

Minute 3: 15 Burpees

Minute 4: 15/12 Calorie Row

Minute 5: Rest

Core Tabata

Tuesday 7-14-26

 Tuesday 7-14-26

Plyometrics

Conditioning:

Teams of 2

AMRAP 18

100 Ft DB Farmers Carry Walking Lunges

30 DB Clean and Jerks

30 DB Box Step Ups

30 DB Kickouts

Rest 2:00

AMRAP 4

DB Front Rack Carry (total feet)

* All DB movements (50s/35s)

Monday 7-13-26

 Monday 7-13-26

Pulling Strength

Conditioning:

AMRAP 10 

10-20-30-40….

Double Unders

2-4-6-8….

Push-ups

Saturday 7-11-26

 Saturday 7-11-26

Teams of 2

20 WB Rotational Passes

20 WB Chest Passes

20 WB Box Step Overs

Starting at 0:00, both complete 20 Double Unders every 3:00

Immediately into 7:00 to find a heavy hang snatch or hang clean.

WB (20/14)

Box (24/20)

Friday 7-10-26

Friday 7-10-26

Strict Press and Push Press

3 Rounds 

400 Meter Run

6 Right Arm Hang DB Cleans (50/35)

6 Left Arm Hang DB Cleans (50/35)

6 Right Arm DB Thrusters (50/35)

6 Left Arm DB Thrusters (50/35)