Friday 1-10-25
Teams of 2
AMRAP 20
200 Ft Single Arm DB Walking Lunges (Farmers Carry)
40 Single Arm DB Hang Cleans
40 Single Arm DB Shoulder to Overhead
10 Shuttle Runs
Accessory Strength:
4 Sets
12 Banded Single Leg Glute Bridges/side
12 Banded Side Steps/direction
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
Skill: Toes to Bar
Conditioning:
AMRAP 15
10 Shuttle Runs
15 V-Ups
20 Box Step Overs (24/20)
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
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
