Thursday, June 13, 2024

Friday 6-14-24

 Friday 6-14-24

Cleans


Conditioning:

10-20-30

Wallball Sit-ups 

Overhead Wallball Lunges

* 200 Meter WB Run after every set.

WB (20/14)

Cap 20:00

Tuesday, June 11, 2024

Wednesday 6-12-24

Wednesday 6-12-24

Conditioning:

Teams of 2

AMRAP 20

20 Syncro Single Arm Alternating DB Burpee to Overhead (50/35)

400 Ft DB Farmers Carry (50s/35s)

400 Ft DB Overhead Carry (50s/35s)


Core Blast:

40-30-20-10

Penguin Touches

Mountain Climbers

Monday, June 10, 2024

Tuesday 6-11-24

 Tuesday 6-11-24

Conditioning:

On the 2:00 x 5

125 Meter Row

10 Hand Release Push-ups 

10 V-ups


Accessory:

Accumulate

50 Pull-ups 

5:00 Sandbag Carry

*Partition any way

Cap 10:00

Sunday, June 9, 2024

Monday 6-10-24

 Monday 6-10-24

Conditioning:

EMOM x 3

5 Clean and Jerks 

Rest 2:00

EMOM x 3

10 Front Rack Reverse Lunges

Rest 2:00

EMOM x 3

5 Clean and Jerks 

Rest 2:00

EMOM x 3

10 Front Squats

BB (155/105)


Accessory Strength:

3 Sets

10-12 Hollow Band Lat Pull Downs

10-12 Double DB Bench Press

10-12 Hollow DB Pull Overs

Friday, June 7, 2024

Saturday 6-8-24

 Saturday 6-8-24

Teams of 2

5 Rounds

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

15 Plate Overs (Partner 1)

10 Syncro Kickouts

15 Plate Overs (Partner 2)

*Every 3:00, both complete 10 Sit-ups

Thursday, June 6, 2024

Friday 6-7-24

 Friday 6-7-24

Hang Cleans + Cleans


Conditioning:

800 Meter Run

40 Alternating DB Snatches

600 Meter Run

30 Alternating DB Snatches

400 Meter Run

20 Alternating DB Snatches

200 Meter Run

10 Alternating DB Snatches

DB (50/35)

Tuesday, June 4, 2024

Wednesday 6-5-24

 Wednesday 6-5-24

Conditioning:

1-2-3-4-5-6-7-8-9-10

Box Jumps (24/20)

10-9-8-7-6-5-4-3-2-1

Handstand Push-ups


Cap 15:00


Accessory Strength:

3 Sets

10 Alternating KB Kneeling Step Ups

10 KB Kneeling Halos

1:00 Double KB Front Rack Hold