Wednesday 11-27-24

 Wednesday 11-27-24

Deadlifts

Conditioning:

AMRAP 5

6 Deadlifts

8 Hand Released Push-ups

10 Box Step Ups (24/20)

Rest 2:30

AMRAP 5

6 Deadlifts

8 Hand Released Push-ups

10 Box Step Ups (24/20)

Tuesday 11-26-24

 Tuesday 11-26-24

Snatch Technique 

Conditioning:

3 Rounds

10 Hang Power Snatches (75/55)

50 Double Unders 

Cap 8:00

Accumulate:

2:00 Right Side Plank

2:00 Left Side Plank

Monday 11-25-24

 Monday 11-25-24

Skill: Toes to Bar

Conditioning:

AMRAP 5

3 Wall Walks

4 Burpees

5 Air Squats

Rest 1:00

AMRAP 4

2 Wall Walks

3 Burpees

4 Air Squats

Rest 1:00

AMRAP 3

1 Wall Walks

2 Burpees

3 Air Squats

Saturday 11-23-24

 Saturday 11-23-24

Teams of 2

AMRAP 30

Buy In: 100 Partner Wallball Sit-up Toss

20 Pull-ups (1 Works, 1 Hangs)

20 Box Jumps (1 Works, 1 Planks)

20 Front Squats (1 Works, 1 Holds Deadlift)

WB (20/16)

Box (24/20)

BB (135/95)

Friday 11-22-24

 Friday 11-22-24

Conditioning:

AMRAP 20

20/18 Calorie Row

20 Single Arm KB Overhead Squats (10/arm)

20 Single Arm Russian KB Swings (10/arm)

20 Alternating KB Goblet Lunges

KB (53/35)

Accessory Strength:

3-4 Sets

150 Ft Double KB Front Rack Carry

10 KB Windmills/side

Wednesday 11-20-24

 Wednesday 11-20-24

Clean and Jerks

Conditioning:

On the 1:30 x 5

7 Burpee Box Jumps (24/20)

7 Box Dips with Straight Legs

Tuesday 11-19-24

 Tuesday 11-19-24

Conditioning:

60 Wallballs (20/14)

60 Toes to Bar

60 Push-ups 

60 Deadlifts @ 60% of 1RM

* Partition any way

* Cap 20:00

Accessory Strength:

Banded Tricep Press Downs

Banded Straight Arm Pull Downs

Tempo Barbell Curls

Monday 11-18-24

 Monday 11-18-24

Snatch Technique 

Conditioning:

AMRAP 9

3-6-9-12 and so on…

Chest to Bar Pull-ups 

Overhead Squats (115/85)

Lateral Jumps Over Barbell

Saturday 11-16-24

 Saturday 11-16-24

Teams of 2

AMRAP 21

5 Handstand Push-ups 

10 Alternative Plate Press Out Lunges (25/15)

:15 Wallsit Hold

*Every 3:00, complete 10 Sandbag Over the Bar

Friday 11-15-24

 Friday 11-15-24

Conditioning:

AMRAP 20 

9 Kettlebell Swings (70/53)

Rest :30

12 Calorie Row

Rest :30

15 Wallballs (20/14)

Rest :30

35 Double Unders

Rest :30

Skill Work:

Accumulate 30-50 Alternating Single Leg Toes to Bar 

Cap 8:00

Wednesday 11-13-24

 Wednesday 11-13-24

Snatch Complex

Conditioning:

AMRAP 4

7 Power Snatches (95/65)

7 Lateral Burpees Over Bar

AMRAP 4

5 Power Snatches (115/85)

5 Lateral Burpees Over Bar

AMRAP 4

3 Power Snatches (135/95)

3 Lateral Burpees Over Bar

Tuesday 11-12-24

 Tuesday 11-12-24

Clean Complex

Power Clean and Jerks

Accessory Strength:

Half Kneeling Landmine Press

Landmine Meadows

Barbell Curls

Monday 11-11-24

 Monday 11-11-24

Skill Work:

Jump Rope

Handstand Walk

Conditioning:

AMRAP 12

6 Pull-ups 

8 DB Deadlifts (50s/35s)

10 DB Shoulder to Overhead (50s/35s)

Immediately into…

AMRAP 2

Lateral Burpees Over the Dumbbells

Saturday 11-9-24

 Saturday 11-9-24

CHAD 1000X

1,000 Box Step Ups (20”)

Ruck (45/35)

Friday 11-8-24

 Friday 11-8-24

Conditioning:

Wallballs (20/14)

:30 work/:30 rest x 4

Burpees

:30 work/:30 rest x 4

Row Calories

:30 work/:30 rest x 4

Toes to Bar

:30 work/:30 rest x 4

Core Tabata:

4 Rounds

-Hollow/Arch Rolls

-Criss Cross Mountain Climbers

-Plank

-Alternating Single Leg Pike Lifts

Wednesday 11-6-24

 Wednesday 11-6-24

Clean and Jerk Technique & Conditioning

Accessory Strength:

Half-Kneeling Landmine Press

Landmine Meadows

Single Arm Plank

Tuesday 11-5-24

 Tuesday 11-5-24

Accessory Strength:

AMRAP 3

Strict Pull-ups

Rest 2:00

AMRAP 3

Strict Handstand Push-ups 

Conditioning:

4 Rounds

200/150 Meter Row

20 Single Arm DB Overhead Lunges (10/arm)

20 Alternating DB Snatches

DB (50/35)

Cap 15:00

AMRAP 3

V-ups

Monday 11-4-24

 Monday 11-4-24

Snatch Technique 

Conditioning:

AMRAP 12

3-6-9-12 and so on…

Deadlifts

Front Squats

Box Jumps

BB(50% of 1RM Front Squat)

Box(30/24)

Saturday 11-2-24

 Saturday 11-2-24

Team Fitness

100 Calorie AB & Echo Bike

80 Sandbag Cleans (100/75)

60 Parallette Shoot Throughs

80 Sandbag Cleans (100/75)

100 Calorie AB & Echo Bike