Monday 5-1-23

 Monday 5-1-23

On the 2:00 x 7

Hang Snatch

Conditioning:

AMRAP 8

10-20-30-40 and so on…

Double Unders

1-2-3-4 and so on…

Hang Snatch (95/65)

Saturday 4-29-23

 Saturday 4-29-23

Teams of 2

AMRAP 24

30 Double Unders (Partner 1)

10 Syncro Toes to Bar

20 Toes to Bar

10 Syncro Box Step Ups (24/20)

20 Box Step Ups (24/20)

30 Double Unders (Partner 2)

30 Double Unders (Partner 1)

10 Syncro Box Jumps (24/20)

20 Box Jumps (24/20)

10 Syncro Burpees

20 Burpees 

30 Double Unders (Partner 2)

Friday 4-28-23

 Friday 4-28-23

AMRAP 4

5 Ring Dips

10 DB Thrusters (50s/35s)

Rest 2:00

AMRAP 4

10 DB Farmers Lunges (50s/35s)

10 DB Thrusters (50s/35s)

Rest 2:00

AMRAP 4

5 Ring Dips

10 DB Farmers Lunges (50s/35s)

Accessory Work:

3 Sets

1:00 Plank (Forearms on WB)

1:00 Rest

1:00 Plank (Feet on WB)

1:00 Rest

Wednesday 4-26-23

 Wednesday 4-26-23

Conditioning:

3 Rounds

Work 2:00/ Rest 1:00

- 100 Foot Handstand Walk (Accumulate)

- 5 x 15 Foot Rope Climbs

- 2 x :30 Sled Push (205/160)

- 12 Chest to Bar Pull-ups + 12 Toes to Bar

- 2 x :30 Assault Bike Sprints

Tuesday 4-25-23

 Tuesday 4-25-23

Conditioning:

AMRAP 15

30/25 Calorie Row 

15 Lateral Jumps Over Bar

10 Deadlifts @ 65%

Accessory Work:

3 Sets

20 Paloff Press

15 Banded Face Pulls

100 Hollow Hold Flutter Kicks

Monday 4-24-23

Monday 4-24-23

Establish a 1 Rep Max Front Squat

Conditioning:

12-9-6

Handstand Push-ups 

Air Squats

6-9-12

Pull-ups 

Burpees

Cap 10:00