Tuesday 7-23-24
Conditioning:
EMOM x 8 (Alternating Movements)
10 Chest to Bar Pull-ups
15 Wallballs (20/14)
Rest 4:00
EMOM x 8 (Alternating Movements)
5 Wall Walks
15 Toes to Bar
Accessory Strength:
10 Double KB Dead Stop Deadlifts x 4, Rest :30-:60
10 Tall Kneeling KB Horn Bicep Curls x 4, Rest :30-:60
Monday 7-22-24
Conditioning:
4 Rounds
400 Meter Run
100 Meter DB Farmers Carry
12 DB Thrusters
DB (50s/35s)
Cap 20:00
Establish a Heavy Single Bench Press
Saturday 7-20-24
Teams of 2
AMRAP 6
3 Deadlifts
3 Power Cleans
3 Shoulder to Overhead
Rest 2:00
AMRAP 6
3 Clean and Jerks
3 Front Squats
3 Burpees
Rest 2:00
AMRAP 6
Toes to Bar
Pistols
(Minimum 20 reps/movements)
BB (95/65)
* One person does one full round, one person rests.
Friday 7-19-24
Conditioning:
On the 3:00 x 4
24 Alternating DB Snatches
12 Single Arm Overhead Lunges (Arm 1)
12 Single Arm Overhead Lunges (Arm 2)
DB (50/35)
Accessory Strength:
Accumulate
40-50 V-ups
15-20 Strict Pull-ups
40-50 Banded Hip Thrusts
Tuesday 7-16-24
5 sets
AMRAP 1
Machine Calories
Rest :30
AMRAP 2
5 Push-ups
10 Air Squats
Rest :30
AMRAP 3
5 Burpees
10 Lunges
15 Sit-ups
Rest 1:00
Monday 7-15-24
Deadlifts
Conditioning:
21-15-9
Clean and Jerks (95/65)
Toes to Bar
Cap 15:00
Accessory Strength:
Accumulate 2:00-4:00 Plank
Friday 7-12-24
On the 1:30 x 8
Muscle Snatch and Power Snatch
Conditioning:
AMRAP 10
5 Overhead Squats (115/85)
10 Lateral Jumps Over Bar
5 Strict Pull-ups
10 Lateral Jumps Over Bar
Wednesday 7-10-24
Conditioning:
On the 3:00 x 5
200 Meter Run
12 DB Shoulder to Overhead (50s/35s)
12 DB Farmers Hold Lunges (50s/35s)
Accessory Strength:
5 Sets
5 Bench Press
:30 Hollow Hold
Tuesday 7-9-24
Conditioning:
AMRAP 6
30 Double Unders
20 WB Thrusters (20/14)
10 Burpees
Rest 3:00
AMRAP 6
30 Double Unders
20 WB Sit-ups (20/14)
10 Kick-outs
Accessory Strength:
3 Sets
20 Banded Hip Thrusts (2 second pause at the top)
20 Banded Hip Abductions (10/side)
20 Alternating Calve Stretches/Heal Touches
Monday 7-8-24
Conditioning:
EMOM x 30
Minute 1: 5 Bar Muscle Ups
Minute 2: 15/12 Calorie Row
Minute 3: 12 Box Jumps (24/20)
Minute 4: Jog
Minute 5: 12 Seated Double DB Press (50s/35s)
Minute 6: 15 V-ups
Accessory Strength:
Accumulate 2:00 Hollow Hang + 2:00 Plank
Wednesday 7-3-24
Conditioning:
15-12-9
Squat Cleans (135/95)
9-12-15
Burpee Box Jumps Overs (24/20)
Cap 15:00
Accessory Strength:
4 Super Sets
:30 Overhead Barbell Hold
15 Supinated Grip Bent Over Barbell Rows
:30 Front Rack Barbell Hold
Rest 1:00-2:00 between Super Set
Tuesday 7-2-24
Skill Tests:
10 Wall Walks for Time
Cap 3:00
Rest 2:00
200 Double Unders for Time
Cap 4:00
Conditioning:
800 Meter Run
40 Plank Shoulder Taps
40 Reverse Lunges
400 Meter Run
30 Plank Shoulder Taps
30 Reverse Lunges
200 Meter Run
20 Plank Shoulder Taps
20 Reverse Lunges
Cap 15:00
