Wednesday 12-10-25

 Wednesday 12-10-25

Conditioning:

AMRAP 12

300 Meter Row

12 Kettlebell Swings 

9 Kettlebell Deadlifts

6 Kettlebell Lunges

Rest 3:00

AMRAP 6

150 Meter Row

9 Kettlebell High Pulls

6 Burpees

3 Strict Pull-ups 

KB (70/53)

Accessory Strength:

Lats

Tuesday 12-9-25

 Tuesday 12-9-25

Conditioning:

On the 5:00 x 4

5 Shuttle Runs

10 DB Box Step Ups (50s/35s)(24/20)

15 DB Goblet Squats (50/35)

Accessory Strength:

DB Farmers Carry

Plank

Monday 12-8-25

 Monday 12-8-25

Teams of 2

AMRAP 21

50 WB Ground to Overhead

50 WB Russian Twists

50 WB Reverse Lunges

50 WB Sit-ups 

*Every 3:00, both complete 5 Push-ups

WB (20/14)

Accessory Strength:

Grip

Saturday 12-6 25

 Saturday 12-6-25

Teams of 3

4 Rounds

P1- 10 Box Jumps (24/20)

P2- 5 Sandbag Cleans (150/100)

P3- Rest

*Each team member will go through the two movements and rest to complete a round.

Rest 2:00

4 Rounds

P1- 10 Box Step-ups (24/20)

P2- 100 Ft Sandbag Carry (150/100)

P3- Rest

*Each team member will go through the two movements and rest to complete a round.

Friday 12-5-25

 Friday 12-5-25

Oly Sesh:

Hang Squat Cleans and Jerks

Conditioning:

AMRAP 15 

3-6-9-12 …

Front Squats

Shoulder to Overhead

Chest to Bar Pull-ups

BB(105/75)

Wednesday 12-3-25

 Wednesday 12-3-25

Skill Session:

Handstand Hold

Strength:

Deadlifts

Conditioning:

21-15-9

Toes to Bar

Air Squats

Tuesday 12-2-25

 Tuesday 12-2-25

Conditioning:

On the 3:00 x 6

10 Russian KBS (70/53)

12/10 Calorie Row

10 Lateral Jumps Over Erg

Accessory Strength:

KB Cyclists Squats

Plank

KB Sumo Deadlifts