Wednesday 8-5-26

 Wednesday 8-5-26

Conditioning:

On the 3:00 x 4

15/12 Calorie Row

12 Wallballs (20/14)

9 Push-ups 

Stability Strength

Tuesday 8-4-26

 Tuesday 8-4-26

Snatch Technique

Conditioning:

AMRAP 15

20 Box Jump Overs (24/20)

15 Box Dips (straight legs)

10 Reverse Lunges

5 Power Snatches (135/95)

Monday 8-3-26

 Monday 8-3-26

Conditioning:

EMOM x 24

1) 10 Deadlifts @ 65%

2) 40 Double Unders 

3) 15 Toes to Bar

4) 15 Air Squats

5) 15 Lateral Burpees Over the Bar

6) Rest

Friday 7-31-26

 Friday 7-31-26

Skill Work

Conditioning:

“Nancy” 

5 Rounds

400 Meter Run

15 Overhead Squats (95/65)

Cap 17:00

Wednesday 7-29-26

 Wednesday 7-29-26

Plyometrics

Conditioning:

Teams of 2

AMRAP 16

100 Meter Run (each)

40 Alternating Plank Shoulder Taps (split)

100 Meter Run (each)

40 Alternating Hang DB Cleans (split)

DB(50/35)

Tuesday 7-28-26

 Tuesday 7-28-26

Conditioning:

On the 3:30 x 3

20 Wallballs

15 Wallball Box Step Overs

10 Sit-ups 

Rest 3:30

On the 3:30 x 3

20 V-ups

15 Wallball Box Step Ups

10 Wallball Russian Twists

WB (20/14)

Box (24/20)

Stability Strength:

KB Holds

Monday 7-27-26

Monday 7-27-26

Deadlifts

Conditioning:

AMRAP 4

7 Hang Power Cleans (95/65)

7 Shoulder to Overhead (95/65)

Rest 2:00

AMRAP 4

5 Hang Power Cleans (135/95)

5 Shoulder to Overhead (135/95)

Rest 2:00

AMRAP 4

3 Hang Power Cleans (155/105)

3 Shoulder to Overhead (155/105)