Wednesday 5-13-26

 Wednesday 5-13-26

Conditioning:

On the 3:30 x 4

300 Meter Row

15 DB Box Step Overs (50s/35s) (24/20)

Accessory Strength:

Lat work

Plank

Tempo Ring Rows

Tuesday 5-12-26

 Tuesday 5-12-26

Clean and Jerks

Conditioning:

4 Rounds

400 Meter Run

10 DB Bent Over Rows (50s/35s)

10 Push-ups 

10 Air Squats

Cap 16:00

Monday 5-11-26

 Monday 5-11-26

Skill: Double Unders

Conditioning:

EMOM x 30

Minute 1: 8 Strict Pull-ups 

Minute 2: 20 Alternating Single Leg V-ups

Minute 3: 12 Alternating DB Burpee to Overhead (50/35)

Minute 4: 20 Toe Reaches

Minute 5: 12 Burpee Over DB 

Minute 6: Rest

Friday 5-8-26

 Friday 5-8-26

Snatch Technique

Conditioning:

4 Rounds

200 Meter Run

10 Alternating Hang DB Snatches (50/35)

10 Alternating DB Goblet Lunges (50/35)

Cap 12:00

Wednesday 5-6-26

 Wednesday 5-6-26

Conditioning:

On the 5:00 x 5

20 Single Unders

15 Double KB Deadlifts (53s/35s)

20 Crossovers

15 Double KB Clean and Jerks (53s/35s)

20 Double Unders

Accessory Strength:

Split Squats

V-up Holds

Single Leg Pike Leg Lifts

Tuesday 5-5-26

 Tuesday 5-5-26

Skill: Bar Muscle Up

Conditioning:

1-2-3-2-1

Wall Walks

10-20-30-20-10

Row Calories

Cap 20:00

Monday 5-4-26

 Monday 5-4-26

Bodyweight Test:

AMRAP 2

Pull-ups 

Rest 2:00

AMRAP 2

Push-ups 

Rest 2:00

AMRAP 2

Sit-ups 

Conditioning:

AMRAP 8

200 Meter Run

15 Air Squats