Wednesday 7-16-25

 Wednesday 7-16-25

Teams of 2

AMRAP 24

30 Plate Ground to Overhead

40 Plate Press-out Squats

50 Plate Front-Back Hops

Plate(25/15)

*Every 4:00, both complete 10 Sit-ups.

Accessory Strength:

Hollow Hang Work

Tuesday 7-15-25

 Tuesday 7-15-25

Conditioning 1:

:45 x12

Deadlifts (185/125)

Push-ups 

Box Jump Overs (24/20)

Rest

Conditioning 2:

3 Rounds

Work :30/Rest :30

Ski Erg Cals

Double Unders

Assault Bike Cals

Row Cals

Box Steps Ups (24/20)

Monday 7-14-25

 Monday 7-14-25

Conditioning:

On the 4:00 x 5

200 Meter Run

12 Right Arm Overhead Lunges

12 Left Arm Overhead Lunges

12 Alternating Hang DB Clean and Jerks

DB (50/35)

Core Tabata

4 Rounds

Tuck Ups

Right Hip Dips

Left Hip Dips

Rest

Saturday 7-12-25

 Saturday 7-12-25

Teams to 3

AMRAP 14

300/250 Meter Row

300 Ft Sled Push (205/160)

60 Alternating DB Hang Snatches (50/35)

60 Crossovers

Rest 2:00

8:00 to establish Heavy Complex

1 Deadlift

1 Hang Power Clean

1 Power Clean

Friday 7-11-25

 Friday 7-11-25

“Helen”

3 Rounds

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Accessory Strength:

Single Leg KB Box Step Ups

KB Cyclists Squats

KB Deficit Sumo Deadlifts

Wednesday 7-9-25

 Wednesday 7-9-25

Conditioning:

5 Sets Work :30/Rest :30

Wallballs (20/14)

4 Sets Work :30/Rest :30

DB Box Step Ups (50/35) (24/20)

3 Sets Work :30/Rest :30

Alternating Single Leg V-ups

2 Sets Work :30/Rest :30

Push-ups

Recovery Pace 1 Mile Run

Tuesday 7-8-25

 Tuesday 7-8-25

Snatch Technique

Conditioning:

AMRAP 12

30 Double Unders

5 Power Snatches

5 Overhead Squats

5 Lateral Burpees Over Bar

BB (115/75)

Monday 7-7-25

 Monday 7-7-25

Conditioning:

4 Rounds

:60 Max Calorie Row

:60 Max Alternating Single Arm DB Burpee to Overhead (50/35)

:60 Rest

Accessory Strength:

DB Crush Grip Bicep Curls

DB Crush Grip Tricep Extensions

1 1/4 Strict Pull-ups

Friday 7-4-25

 Friday 7-4-25

“1776” Hero WOD

4 Rounds

17 Overhead Plate Walking Lunges (45/25)

7 Ring Dips

6 Thrusters (135/95)