Wednesday 12-4-24

 Wednesday 12-4-24

Cleans

Conditioning:

On the 2:00 x 6

7 Power Cleans

7 Shoulder to Overhead 

7 Front Squats

BB: 70% of max Push Jerk

Tuesday 12-3-24

 Tuesday 12-3-24

Conditioning:

EMOM x 16

Min 1: 15 Toes to Bar

Min 2: 10 Burpee Box Jumps (24/20)

Min 3: 12/10 Calorie Row

Min 4: Rest

Accessory Strength:

Farmers Carry and Planks

Monday 12-2-24

 Monday 12-2-24

Conditioning:

15-12-9

WB Thrusters 

WB Sit-ups 

Then 5 Shuttle Runs

15-12-9

WB Push Press

WB Russian Twists

Then 5 Shuttle Runs

15-12-9

Overhead WB Lunges

Plank over WB

Then 5 Shuttle Runs

WB (20/14)

Cap 20:00

Accessory Strength:

Half-Kneeling Landmine Press

Landmine Meadows

Barbell Curls

Saturday 11-30-24

 Saturday 11-30-24

Teams of 3-5

“Waterfall” style 

6 Rounds

10/8 Calorie Row

10 Sit-ups 

16 Alternating DB Snatches (50/35)

10 Box Jumps (24/20)

10/8 Calorie Ski Erg/Echo Bike

Cap 30:00

Friday 11-29-24

 Friday 11-29-24

THANKFUL WOD

                  11 Thrusters (95/65)

                 24 Hang Power Cleans (95/65)

                  11 Air Squats

24 Double uNders 

                   11 Kettlebell Swings (53/35)

                  24 Front Squats (95/65)

                 11 pUsh-ups 

                   24 Lunges