Friday 9-1-23
Conditioning:
Work 2:00/Rest 1:00
3 Rounds
15 Handstand Push-ups
Max Calorie Row
3 Rounds
15 Push-ups
Max Calorie Row
*Score is total row calories.
Accessory Work:
3 Sets
10 Extension Box Jumps
20 Single Leg Hamstring Curls on Low Box (10/side)
:30 Side Plank Hold/Side
Wednesday 8-30-23
EMOM x 4
3 Muscle Snatch @45-50%
Rest 2:00
EMOM x 4
3 Pause Below the Knee Snatch @50-55%
Rest 2:00
EMOM x 4
3 Hang Snatch @55-65%
Conditioning:
AMRAP 4
5 Shoulder to Overhead
10 Front Rack Lunges
Rest 2:00
AMRAP 4
10 Front Rack Lunges
5 Shoulder to Overhead
BB(135/95)
Tuesday 8-29-23
Skill Session:
Handstand Walk or Pistols
Conditioning:
On the 1:30 x 8
10 DB Deadlifts (50s/35s)
8 AbMat Sit-ups
6 Burpees Over Dumbbells
*Slowest round is score.
Monday 8-28-23
Conditioning:
AMRAP 6
30 Single Unders
20 Wallballs (20/14)
10 Toes to Bar
Rest 3:00
AMRAP 6
30 Double Unders
20 Wallballs (20/14)
10 Pull-ups
Accessory Work:
4 Sets
8-12 Double Dumbbell Hammer Curls
8-12 Single Dumbbell Tricep Extensions
Saturday 8-26-23
Teams of 2
AMRAP 24
Buy In: 800 Meter Farmers Carry
40 Calorie Row
40 Double DB Box Step Ups
40 DB Shoulder to Overhead
DB (50s/35s)
Box (24/20)
Friday 8-25-23
Conditioning:
EMOM x 5
2 Muscle Snatch @45-50%
Rest 2:00
EMOM x 5
2 Pause Below the Knee Snatch @50-55%
Rest 2:00
EMOM x 5
2 Hang Snatch @55-60%
Finisher!
6 Overhead Squats (95/65)
30 Lateral Jumps Over Bar
4 Overhead Squats (95/65)
20 Lateral Jumps Over Bar
2 Overhead Squats (95/65)
10 Lateral Jumps Over Bar
Wednesday 8-23-23
On the 2:00 x 6
3 Hang Cleans
Conditioning:
On the 1:30 x 8
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Bar Facing Burpees
BB (135/95)
*Slowest round is score.
Tuesday 8-22-23
Conditioning:
AMRAP 25
Buy In: 1600 Meter Run
60 Double Unders
50 Foot DB Farmers Carry Walking Lunges (50s/35s)
40 Alternating DB Snatches (50/35)
Accessory:
Accumulate 4:00 Plank
Monday 8-21-23
Conditioning & Strength
3 Rounds
2:00/Station, :30 Rest
* Ski Erg :25 x 2
* Overhead Squat :30 Hold at Bottom :30 Rest :30 Hold at Top
* Toes to Bar Complex
* Overhead Lunge Hold :25/side
* Pull-up Negatives 3-5 reps, :30 Rest after each set
* Tuck Hold :30 x 2
Saturday 8-19-23
Teams of 2
AMRAP 21
50 Press Out Squats
40 Plate Press Sit-ups
30 Burpees Over the Plate
*Every 3:00 both complete 20 Plate Taps.
Plate (25/15)
Friday 8-18-23
Skill Session
Rope Climbs or Double Unders or Cross Over Single Unders
Conditioning:
2 Rounds
25 Hang Cleans (135/95)
25 Shoulder to Overhead (135/95)
Cap 15:00
Wednesday 8-16-23
Conditioning:
12-6-3-6-12
Thrusters(95/65)
Pull-ups
Accessory Work:
4 Sets
:30 Handstand Hold
:30 Hollow Hang
:30 Plank Hold (forearms)
:30 Wall Sit (just below parallel)
Tuesday 8-15-23
Conditioning:
5 Rounds
Work 2:00/Rest 1:00
10 KB Goblet Box Step Overs (24/20)(53/35)
10 Box Jumps (24/20)
+ Max Calorie Row
Score is total calories.
Accessory Work:
4 Rounds of Tabata
- Hip Band Side Steps to Right
- Hip Band Side Steps to Left
- Hollow Tuck Holds
- Arch Hold
Monday 8-14-23
Ankle and Shoulder Mobility
Conditioning:
EMOM x 6 (Alternating Movements)
4 Wall Walks
12 Toes to Bar
Rest 2:00
EMOM x 6 (Alternating Movements)
14 Single Arm DB Overhead Squats (50/35)
10 Double Jump Burpees
Rest 2:00
EMOM x 6 (Alternating Movements)
50 Double Unders
12 Ring Rows
Saturday 8-12-23
Teams of 2
AMRAP 20
20 Shuttle Runs
40 KB Suitcase Deadlifts (53/35)
40 Kettlebell Swings (53/35)
40 Plank Over Kettlebell (53/35)
Friday 8-11-23
On the 2:00 x 8
Sets 1-2: 3 Position 1 Snatches
Sets 3-4: 3 Position 2 Snatches
Sets 5-8: 2 Snatches
Conditioning:
50 Calorie Row
15 Power Snatches (135/95)
50 Double Unders
15 Power Snatches (135/95)
50 Calorie Row
Cap 16:00
Wednesday 8-9-23
Conditioning:
5 Rounds
Work 2:00/Rest 1:00
15/12 Calorie Row + Max Wallballs (20/14)
Score is total Wallballs.
Core Blast:
3 Sets
12-16 Banded Knee Drives
12-16 Kneeling DB Recline and Twists
12-16 DB Wood Chops
Tuesday 8-8-23
On the 2:00 x 6
1 Complex
Complex =
2 Deadlifts + 1 Hang Clean + 1 Clean
Conditioning:
15-12-9
Power Cleans
Push Press
9-6-3
Squat Cleans
Push Jerks
BB (155/105)
Monday 8-7-23
Conditioning:
400 Meter Run
20 Right Leg Pistols
20 Left Leg Pistols
400 Meter Run
15 Right Leg Pistols
15 Left Leg Pistols
400 Meter Run
10 Right Leg Pistols
10 Left Leg Pistols
Cap 12:00
Skill Session:
Handstand Walk or Toes to Bar
Saturday 8-5-23
Teams of 3
3 Rounds
Max Reps
2:00 Bike Calories
2:00 Alternating Dumbbell Snatches (50/35)
2:00 Box Jumps (24/20)
2:00 Alternating Dumbbell Hang Clean and Jerks (50/35)
Friday 8-4-23
Conditioning:
EMOM x 3
10 Deadlifts @70%
Rest 2:00
EMOM x 3
60 Single Unders
Rest 2:00
EMOM x 3
10 Snatches @70%
Rest 2:00
EMOM x 3
60 Double Unders
Rest 2:00
EMOM x 3
10 Front Squats @70% of Clean
Wednesday 8-2-23
Conditioning:
3-6-9-12-9-6-3
DB Thrusters (50s/35s)
DB Box Step Overs (50s/35s)(24/20)
Cap 10:00
Accessory Work:
4 Sets
12 Double DB Floor Press
12 Double DB Rows
80 Foot Double DB Overhead Walk
*Rest as needed.
