Monday 8-24-26
Bench Press
Conditioning:
EMOM x 21
Minute 1: 5 Wall Walks
Minute 2: 20 Box Jump Overs
Minute 3: 20 Alternating DB Clean and Jerks
Minute 4: 20 Sit-ups
Minute 5: 20 Alternating DB Snatches
Minute 6: 20 DB Box Step Ups
Minute 7: Rest
Box (24/20)
DB (50/35)
Friday 8-21-26
Olympic Technique:
Clean and Jerks
Conditioning:
15-10-5-10-15
Power Cleans (135/95)
Burpees Over the Bar
Cap 15:00
Wednesday 8-19-26
Conditioning:
EMOM x 15
Minute 1: 12/10 Calorie Row
Minute 2: 15 Push-ups
Minute 3: 20 Kettlebell Swings (53/35)
Minute 4: 20 KB Goblet Squats (53/35)
Minute 5: Rest
Accessory Strength:
Core Stability
Tuesday 8-18-26
Olympic Lifting Technique:
Snatch
Conditioning:
AMRAP 10
35 Double Unders
10 Chest to Bar Pull-ups
5 Power Snatches (135/95)
Finisher:
50 Crossovers
25 Sit-ups
Monday 8-17-26
Deadlifts
Conditioning:
4 Rounds
500 Meter Row
12 V-ups
24 Mountain Climbers
Cap 18:00
Saturday 8-15-26
Teams of 2
AMRAP 15
200 Ft Single Arm Plate Carry
40 Plank Over Plate
40 Plate Ground to Overhead
*Starting at 0:00, both complete 20 Crossovers
Plate (45/25)
Rest 2:00
Take 8:00 to find a Heavy Bench Press
Friday 8-14-26
Plyometrics
Conditioning:
Teams of 2
AMRAP 10
200 Meter Run
20 DB Deadlifts
20 DB Bent Over Rows
20 DB Front Squats
Rest 2:00
AMRAP 8
100 Meter Run
20 DB Front Rack Lunges
20 DB Shoulder to Overhead
DB (50s/35s)
