Wednesday 7-29-26

 Wednesday 7-29-26

Plyometrics

Conditioning:

Teams of 2

AMRAP 16

100 Meter Run (each)

40 Alternating Plank Shoulder Taps (split)

100 Meter Run (each)

40 Alternating Hang DB Cleans (split)

DB(50/35)

Tuesday 7-28-26

 Tuesday 7-28-26

Conditioning:

On the 3:30 x 3

20 Wallballs

15 Wallball Box Step Overs

10 Sit-ups 

Rest 3:30

On the 3:30 x 3

20 V-ups

15 Wallball Box Step Ups

10 Wallball Russian Twists

WB (20/14)

Box (24/20)

Stability Strength:

KB Holds

Monday 7-27-26

Monday 7-27-26

Deadlifts

Conditioning:

AMRAP 4

7 Hang Power Cleans (95/65)

7 Shoulder to Overhead (95/65)

Rest 2:00

AMRAP 4

5 Hang Power Cleans (135/95)

5 Shoulder to Overhead (135/95)

Rest 2:00

AMRAP 4

3 Hang Power Cleans (155/105)

3 Shoulder to Overhead (155/105)

Saturday 7-25-26

 Saturday 7-25-26

Teams of 2

AMRAP 8

24 Ft Plank Walk WB Push/Each

40 WB Push Press (Split)

24 Ft WB Walking Lunges/Each

Rest 2:00

AMRAP 8

24 Ft WB Frog Hop/Each

40 WB Front Squat (Split)

24 Ft WB Crab Walk/Each

WB(20/14)

Friday 7-24-26

 Friday 7-24-26

“Helen”

3 Rounds

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups 

Skill: Handstand Walk or Double Unders

Wednesday 7-22-26

 Wednesday 7-22-26

1 Rep Max Front Squat

Conditioning:

AMRAP 7

20 Plate Step Overs

15 Plate Ground to Overhead

10 Plate Grip Switches

5 Plate Sit-ups to Overhead

Plate(25/15)

Tuesday 7-21-26

 Tuesday 7-21-26

Conditioning:

EMOM x 6 (Alternating Movements)

10 Toes to Bar

16 Box Step Ups (24/20)

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Handstand Push-ups 

16 Kickouts

Accessory Strength:

Core and Lats