Wednesday 1-8-25

 Wednesday 1-8-25

Establish a Heavy 3 Push Press/Push Jerk

Conditioning:

5 Rounds

300 Meter Row 

30 Double Unders

30 Kettlebell Swings (53/35)

Cap 18:00

Tuesday 1-7-25

 Tuesday 1-7-25

Skill: Toes to Bar

Conditioning:

AMRAP 15

10 Shuttle Runs

15 V-Ups

20 Box Step Overs (24/20)

Monday 1-6-25

 Monday 1-6-25

Establish a Heavy 3 Front Squat

Conditioning:

EMOM x 18

Minute 1: 12 DB Thrusters

Minute 2: 16 Hand Release Push-ups

Minute 3: 16 Farmer Carry DB Lunges

Minute 4: 16 Alternating Bent Over Rows

Minute 5: 12 DB Box Step Ups

Minute 6: Rest

DB (50s/35s)

Box (24/20)

Friday 1-3-25

 Friday 1-3-25

Conditioning:

EMOM x 3

10 Power Snatches @ 75%

Rest 2:00

EMOM x 3

10 Power Cleans @ 75%

Rest 2:00

EMOM x 3

10 Shoulder to Overhead @ 75%

Rest 2:00

EMOM x 3

15 Chest to Bar Pull-ups 

Rest 2:00

EMOM x 3

15 Toes to Bar

Accessory Strength:

L-Sit Parallette Holds

Handstand Holds