Thursday, February 29, 2024

Friday 3-1-24

 Friday 3-1-24

24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

Time cap: 15 minutes

DB (50/35)

Tuesday, February 27, 2024

Wednesday 2-28-24

 Wednesday 2-28-24

Conditioning:

3 Rounds

Work :40/ Rest :20

* 5 Pull-Ups + 5 Toes to Bar

* Bike Calories 

* 10-15 DB Clean and Jerks (50s/35s)

* Ski Calories

* 10-15 Wallballs (20/14)

* Shuttle Runs

* Rest

Monday, February 26, 2024

Tuesday 2-27-24

 Tuesday 2-27-24

Jump Rope Technique 


Conditioning:

40 Calorie Row 

10 Box Jump Overs

30 Calorie Row 

10 Box Jump Overs

20 Calorie Row 

10 Box Jump Overs

10 Calorie Row 

10 Box Jump Overs

Box(24/20)


Sunday, February 25, 2024

Monday 2-26-24

 Monday 2-26-24

Muscle Snatch

Snatch Balance


Conditioning:

AMRAP 6

3-6-9-12 and so on

Power Snatches

Overhead Squats 


BB(95/65)

Friday, February 23, 2024

Saturday 2-24-24

 Saturday 2-24-24

Teams of 3-5

4 Rounds

6 Sandbag Cleans (100/75)

8 Toes to Bar 

10 KB Goblet Reverse Lunges (53/35)

12 Kettlebell Swings (53/35)

14 KB Goblet Squats (53/35)

Thursday, February 22, 2024

Friday 2-23-24

 Friday 2-23-24

Conditioning:

AMRAP 12

20 Power Cleans (95/65)

15 Shoulder to Overhead (95/65)

10 Bar Facing Burpees

Immediately into…

5:00 to establish a heavy Clean and Jerk

Tuesday, February 20, 2024

Wednesday 2-21-24

 Wednesday 2-21-24

Conditioning:

EMOM X 20

Minute 1: 7 Squat Cleans (105/85)

Minute 2: 4 Wall Walks

Minute 3: 15 Wallballs (20/14)

Minute 4: 7 Power Snatches (105/85)

Minute 5: Rest


Recovery:

4 Rounds

1:30 Jog/Bike/Row

1:30 Stretch