Monday 9-16-24

 Monday 9-16-24

Front Squats 

Skill Work:

Bar Muscle Ups/Toes to Bar

Handstand Push-ups 

Conditioning:

75-50-25

Double Unders

15-10-5

Burpees 

Cap 5:00

Saturday 9-14-24

 Saturday 9-14-24

Teams of 2

AMRAP 20

10 Shuttle Runs

20 DB Burpee to Overhead

10 Shuttle Runs

20 DB Farmers Carry Shuttles

10 Shuttle Runs

20 DB Box Stop Step Overs

Immediately into…

AMRAP 2

Double Unders

Immediately into…

AMRAP 2 

V-ups

DB (50s/35s)

Box (24/20)

Friday 9-13-24

 Friday 9-13-24

Establish 3RM Push Press

Establish 3RM Front Squat

Wednesday 9-11-24

 Wednesday 9-11-24

“Twin Towers”

Buy-In: 2,001 meter Row

Directly into, 9 Rounds of:

11 Burpees

3 Hang Cleans 

4 Pull-Ups

3 Overhead Squats

BB (135/95)

You can do this Indy or with a Partner.

Tuesday 9-10-24

 Tuesday 9-10-24

On the 1:30 x 6

12 Box Jumps (24/20)

3 Wall Walks

Accessory Strength:

4 Sets

12 Single Dumbbell Lat Pullovers

12 Alternating Dumbbell Floor Press

Friday 9-6-24

 Friday 9-6-24

Conditioning:

AMRAP 4

30 Double Unders 

10 Thrusters 

Rest 1:00

AMRAP 4

5 Thrusters

5 Burpees 

Rest 1:00

AMRAP 4

30 Lateral Jumps Over Bar

10 Thrusters 

BB(95/65)

Accessory Strength:

3 Sets

15-20 Hamstring Curls on Low Box

10/Side Kickstand Single Leg RDL with Barbell (95/65)

Wednesday 9-4-24

 Wednesday 9-4-24

Conditioning:

AMRAP 20

5-10-15-20 and so on

Plate Ground to Overhead

Plate Press Out Squats

Alternating Plate Grips

Plank Over Plate

Plate (25/15)

Accessory Strength:

Glute Tabata

4 Rounds

Hip Band Step Right

Hip Band Step Left

Hip Band Step Forward

Hip Band Step Backward

Tuesday 9-3-24

 Tuesday 9-3-24

Skill/Progressions:

Handstand Walk

Double Unders 

Conditioning:

2 Rounds

750 Meter Row

50 Kettlebell Swings

25 Kettlebell Sit-ups 

KB (53/35)

Cap 16:00