Monday 6-29-26
Front Squat
Conditioning:
On the 1:00 x 3
6 Hang Power Cleans (95/65)
4 Thrusters (95/65)
Rest 2:00
On the 1:00 x 3
5 Hang Power Cleans (125/85)
3 Thrusters (125/85)
Rest 2:00
On the 1:00 x 3
4 Hang Power Cleans (155/105)
2 Thrusters (155/105)
Saturday 6-27-26
Teams of 2
AMRAP 5
3 Chest to Bar Pull-ups
4 Box Jumps (30/24)
5 Toes to Bar
Rest 2:00
AMRAP 5
3 Alternating DB Clean and Jerks (65/50)
4 Box Jumps Overs (24/20)
5 Alternating DB Snatches (65/50)
Rest 2:00
AMRAP 5
3 V-ups
4 DB Box Step Overs (24/20)(65/50)
5 DB Deadlifts (65s/50s)
Friday 6-26-26
Skill: Double Unders
Conditioning:
On the 3:30 x 5
200 Meter Run
10 Single Arm KB Overhead Squats
10 KB Reverse Goblet Lunges
KB (70/53)
Wednesday 6-24-26
Front Squats
Conditioning:
Teams of 2
AMRAP 18
40 Calorie Row
30 DB Thrusters (50s/35s)
20 Kickouts
10 DB Burpee to Overhead (50s/35s)
Tuesday 6-23-26
Lat Strength
Conditioning:
AMRAP 5
3 - 6 - 9 …
Toes to Bar
Burpees
Rest 2:00
AMRAP 5
3 - 6 - 9 …
Strict Pull-ups
Box Jumps (24/20)
Rest 2:00
AMRAP 5
3 - 6 - 9 …
Tuck-ups
Push-ups
Monday 6-22-26
Pressing
Conditioning:
EMOM x 12
1): 10 Deadlifts (65%)
2): 20 Wallballs (20/14)
3): 40 Double Unders
4): Rest
Saturday 6-20-26
Teams of 2
AMRAP 24
20 KB Goblet Box Step Overs
20 KB Russian Twists
400 Ft Sandbag Carry
*Every 4:00, complete 20 Mountain Climbers
KB (53/35)
Box (24/20)
Sandbag (150/100)
