Saturday 4-20-24

 Saturday 4-20-24

Teams of 2

4 Rounds for Max Reps

2:00 Calories (Ski/Bike/Row)

1:00 Toes to Bar

1:00 Burpees

1:00 Double DB Deadlifts (50s/35s)

1:00 Rest

Friday 4-19-24

 Friday 4-19-24

1RM Strict Press

Conditioning:

On a 15:00 clock…

Buy In: 40 Shuttle Runs

AMRAP 

10 Single Arm 1 KB Overhead Squats (53/35)

10 Single Arm 2 KB Overhead Squats (53/35)

20 KB High Pulls (53/35)

Wednesday 4-17-24

 Wednesday 4-17-24

Teams of 2

AMRAP 20

10 Hand-Release Push-ups 

20 Wallball Sit-ups (20/14)

30 Wallballs(20/14)

40 Lateral Jumps over Parallette 

Core Tabata:

4 Rounds

Hollow Flutter Kicks

Right Side Hip Dips

Left Side Hip Dips

Plank Lateral Walks

Tuesday 4-16-24

 Tuesday 4-16-24

Conditioning:

AMRAP 15

30 Double Unders

30 Box Step Ups (24/20)

30 Air Squats to Target

30 V-ups

Accessory Strength:

4 Sets

5 Bottoms Up KB Press/Side

50 Ft Bottoms Up KB Carry/Side

10 KB Windmills/Side

Monday 4-15-24

 Monday 4-15-24

Power Cleans & Jerks

Conditioning:

0:00-9:00

21-15-9

Clean and Jerks (135/95)

Chest to Bar Pull-ups 

9:00-15:00

Establish 3RM Deadlift

Saturday 4-13-24

 Saturday 4-13-24

Teams of 2

AMRAP 25

4 Laps Plate Farmers Carry (45s/25s)

40 Overhead Plate Lunges (45/25)

40 Lateral Plate Toe Tap Overs (45s/25s)

40 Plank Plate Walk Overs (45s/25s)

*Every 5:00, both complete 5 Burpees.

Friday 4-12-24

 Friday 4-12-24

Snatch

Conditioning:

AMRAP 3

9 Overhead Squats (95/65)

9 Lateral Burpees Over the Bar

Rest 1:30

AMRAP 3

6 Overhead Squats (115/85)

6 Lateral Burpees Over the Bar

Rest 1:30

AMRAP 3

3 Overhead Squats (135/95)

3 Lateral Burpees Over the Bar