Tuesday 7-14-26

 Tuesday 7-14-26

Plyometrics

Conditioning:

Teams of 2

AMRAP 18

100 Ft DB Farmers Carry Walking Lunges

30 DB Clean and Jerks

30 DB Box Step Ups

30 DB Kickouts

Rest 2:00

AMRAP 4

DB Front Rack Carry (total feet)

* All DB movements (50s/35s)

Monday 7-13-26

 Monday 7-13-26

Pulling Strength

Conditioning:

AMRAP 10 

10-20-30-40….

Double Unders

2-4-6-8….

Push-ups

Saturday 7-11-26

 Saturday 7-11-26

Teams of 2

20 WB Rotational Passes

20 WB Chest Passes

20 WB Box Step Overs

Starting at 0:00, both complete 20 Double Unders every 3:00

Immediately into 7:00 to find a heavy hang snatch or hang clean.

WB (20/14)

Box (24/20)

Friday 7-10-26

Friday 7-10-26

Strict Press and Push Press

3 Rounds 

400 Meter Run

6 Right Arm Hang DB Cleans (50/35)

6 Left Arm Hang DB Cleans (50/35)

6 Right Arm DB Thrusters (50/35)

6 Left Arm DB Thrusters (50/35)

Wednesday 7-8-26

 Wednesday 7-8-26

Front Squats

Conditioning:

EMOM x 15

Minute 1: 8 Squat Cleans (135/95)

Minute 2: 8 Handstand Push-ups 

Minute 3: 12 Front Rack Lunges (135/95)

Minute 4: 12 Lateral Burpees Over the Bar

Minute 5: Rest

Tuesday 7-7-26

 Tuesday 7-7-26

Power Snatch Complex

Conditioning:

AMRAP 8

20 Double Unders

15 Sit-ups 

10 Push-ups

Monday 7-6-26

 Monday 7-6-26

Skill: Toes to Bar or Bar Muscle Ups

Conditioning:

200 Meter Run with Wallball

21 WB Russian Twists

21 WB Ground to Overhead

200 Meter Run with Wallball

15 WB Russian Twists

15 WB Ground to Overhead

200 Meter Run with Wallball

9 WB Russian Twists

9 WB Ground to Overhead

WB (20/14)