Tuesday 7-23-24
Conditioning:
EMOM x 8 (Alternating Movements)
10 Chest to Bar Pull-ups
15 Wallballs (20/14)
Rest 4:00
EMOM x 8 (Alternating Movements)
5 Wall Walks
15 Toes to Bar
Accessory Strength:
10 Double KB Dead Stop Deadlifts x 4, Rest :30-:60
10 Tall Kneeling KB Horn Bicep Curls x 4, Rest :30-:60
Monday 7-22-24
Conditioning:
4 Rounds
400 Meter Run
100 Meter DB Farmers Carry
12 DB Thrusters
DB (50s/35s)
Cap 20:00
Establish a Heavy Single Bench Press
Saturday 7-20-24
Teams of 2
AMRAP 6
3 Deadlifts
3 Power Cleans
3 Shoulder to Overhead
Rest 2:00
AMRAP 6
3 Clean and Jerks
3 Front Squats
3 Burpees
Rest 2:00
AMRAP 6
Toes to Bar
Pistols
(Minimum 20 reps/movements)
BB (95/65)
* One person does one full round, one person rests.
Friday 7-19-24
Conditioning:
On the 3:00 x 4
24 Alternating DB Snatches
12 Single Arm Overhead Lunges (Arm 1)
12 Single Arm Overhead Lunges (Arm 2)
DB (50/35)
Accessory Strength:
Accumulate
40-50 V-ups
15-20 Strict Pull-ups
40-50 Banded Hip Thrusts
Tuesday 7-16-24
5 sets
AMRAP 1
Machine Calories
Rest :30
AMRAP 2
5 Push-ups
10 Air Squats
Rest :30
AMRAP 3
5 Burpees
10 Lunges
15 Sit-ups
Rest 1:00
Monday 7-15-24
Deadlifts
Conditioning:
21-15-9
Clean and Jerks (95/65)
Toes to Bar
Cap 15:00
Accessory Strength:
Accumulate 2:00-4:00 Plank
