Monday 1-19-26

 Monday 1-19-26

Front Squats

Conditioning:

“22.1”

AMRAP 15

3 Wall Walks 

12 DB Snatches (50/35)

15 Box Jump Overs (24/20)

Saturday 1-17-26

 Saturday 1-17-26

Teams of 2

AMRAP 20

6 Lateral Burpees Over DB

6 DB Hang Clean andJerks

30 Ft Walking Lunges

*Add 6 reps to Lateral Burpees Over DB and DB Hang Clean and Jerks each round.

*Variation of 25.1

DB (50/35)

Friday 1-16-26

 Friday 1-16-26

Deadlifts

Skill: Handstand Hold

Conditioning:

AMRAP 9 

3-6-9 and so on

Power Snatches (105/75)

Overhead Squats (105/75)

Wednesday 1-14-26

 Wednesday 1-14-26

Front Squats

Conditioning:

25.2 Variation

AMRAP 15

21 Bent Over Barbell Rows

42 Double Unders

21 Thrusters 

18 Pull-ups

36 Double Unders

18 Thrusters 

15 Chest to Bar Pull-ups 

30 Double Unders

15 Thrusters 

BB(95/65)

Tuesday 1-13-26

 Tuesday 1-13-26

Conditioning:

On the 4:30 x 4

20 Mountain Climbers

15 Kickouts

10 Sit-ups

5 Shuttle Runs

Skill Session: Double Unders or Crossovers

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