Friday 10-30-26
Conditioning:
In the 3:00 x 4, Rest 1:00
15/12 Calorie Row
15 Kettlebell Swings (53/35)
Max KB Box Step Ups (53/35)(24/20)
Accessory Work:
3-4 Sets
10 KB Deadlifts (70s/53s)
150 Ft KB Farmers Carry
:30 Plank
Rest 1:00-1:30 between sets
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
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
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
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
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
OLY TECHNIQUE:
Snatch
Conditioning:
AMRAP 9
3 - 6 - 9 …
Overhead Squats (75/55)
Toes to Bar
