Tuesday 9-1-26

 Tuesday 9-1-26

Conditioning:

30-20-10

Alternating DB Snatches 

DB Goblet Box Step Overs

Cap 8:00

Rest 2:00

10-20-30

Alternating Goblet Forward Lunges

Alternating DB Clean and Jerks

Cap 8:00

DB (50/35)

Mobility Flow

Monday 8-31-26

 Monday 8-31-26

Conditioning:

On the 4:00 x 5

18/15 Calorie Row

10 Burpees Over the Erg

10 Air Squats

Accessory Strength

Saturday 8-29-26

 Saturday 8-29-26

Teams of 3-5

“Waterfall” Style

AMRAP 24

5 Box Get Overs (30/24)

6 Alternating Pistols

7 Parallette Shoot Throughs

8 Push-ups 

10/8 Calorie Ski Erg

Friday 8-28-26

 Friday 8-28-26

Conditioning:

Teams of 2

AMRAP 18 

24 Wallballs

24 WB Sit-ups

24 WB Overhead Lunges

WB (20/14)

Mobility Flow

Wednesday 8-26-26

 Wednesday 8-26-26

Conditioning:

AMRAP 7

3-6-9-12…

Pull-ups 

Kettlebell Swings

KB Goblet Squats

Rest 3:00

AMRAP 7

3-6-9-12…

Toes to Bar

KB Russian Twists

Single Arm KB Shoulder to Overhead

KB (53/35)

Tuesday 8-25-26

 Tuesday 8-25-26

Teams of 2

AMRAP 20

50 Calorie Row

100 Double Unders

50 V-ups

100 Lateral Jumps Over KB

50 KB Wrap Arounds

100 Hollow Hold Flutter Kicks

KB (70/53)

Accessory Strength and Stability

Monday 8-24-26

 Monday 8-24-26

Bench Press

Conditioning:

EMOM x 21

Minute 1: 5 Wall Walks

Minute 2: 20 Box Jump Overs

Minute 3: 20 Alternating DB Clean and Jerks

Minute 4: 20 Sit-ups 

Minute 5: 20 Alternating DB Snatches

Minute 6: 20 DB Box Step Ups

Minute 7: Rest

Box (24/20)

DB (50/35)

Friday 8-21-26

 Friday 8-21-26

Olympic Technique:

Clean and Jerks

Conditioning:

15-10-5-10-15

Power Cleans (135/95)

Burpees Over the Bar

Cap 15:00

Wednesday 8-19-26

 Wednesday 8-19-26

Conditioning:

EMOM x 15

Minute 1: 12/10 Calorie Row

Minute 2: 15 Push-ups 

Minute 3: 20 Kettlebell Swings (53/35)

Minute 4: 20 KB Goblet Squats (53/35)

Minute 5: Rest

Accessory Strength:

Core Stability

Tuesday 8-18-26

 Tuesday 8-18-26

Olympic Lifting Technique: 

Snatch

Conditioning:

AMRAP 10

35 Double Unders

10 Chest to Bar Pull-ups 

5 Power Snatches (135/95)

Finisher:

50 Crossovers

25 Sit-ups

Monday 8-17-26

 Monday 8-17-26

Deadlifts

Conditioning:

4 Rounds

500 Meter Row

12 V-ups

24 Mountain Climbers

Cap 18:00

Saturday 8-15-26

 Saturday 8-15-26

Teams of 2

AMRAP 15 

200 Ft Single Arm Plate Carry

40 Plank Over Plate

40 Plate Ground to Overhead

*Starting at 0:00, both complete 20 Crossovers

Plate (45/25)

Rest 2:00

Take 8:00 to find a Heavy Bench Press

Friday 8-14-26

 Friday 8-14-26

Plyometrics

Conditioning:

Teams of 2

AMRAP 10

200 Meter Run

20 DB Deadlifts

20 DB Bent Over Rows

20 DB Front Squats

Rest 2:00

AMRAP 8 

100 Meter Run

20 DB Front Rack Lunges

20 DB Shoulder to Overhead 

DB (50s/35s)

Wednesday 8-12-26

 Wednesday 8-12-26

Conditioning:

AMRAP 15

25 Wallballs (20/14)

20 Box Jump Overs (24/20)

15 Toes to Bar

Core Blast:

20-15-20

Tuck ups 

Plank Up-Downs

Tuesday 8-11-26

 Tuesday 8-11-26

Cleans

Conditioning:

EMOM x 15

Minute 1: 10 Clean and Jerks (135/95)

Minute 2: 12 Burpees

Minute 3: 14 Reverse Lunges

Minute 4: 16 Criss Cross Mountain Climbers

Minute 5: Rest

Monday 8-10-26

 Monday 8-10-26

Deadlifts

Conditioning:

5 Rounds

200 Meter Run

12 Kettlebell Swings

12 KB Russian Twists

Cap 15:00

KB (53/35)

Saturday 8-8-26

 Saturday 8-8-26

4 Rounds

200 Meter Run

12 Alternating DB Snatches 

12 AbMat Sit-ups 

12 DB Box Step Ups

DB (50/35)

Box (24/20) 

Friday 8-7-26

 Friday 8-7-26

Cleans

Conditioning:

On the 2:00 x 6

6 Power Cleans

4 Shoulder to Overhead

2 Front Squats

BB (155/115)

Wednesday 8-5-26

 Wednesday 8-5-26

Conditioning:

On the 3:00 x 4

15/12 Calorie Row

12 Wallballs (20/14)

9 Push-ups 

Stability Strength

Tuesday 8-4-26

 Tuesday 8-4-26

Snatch Technique

Conditioning:

AMRAP 15

20 Box Jump Overs (24/20)

15 Box Dips (straight legs)

10 Reverse Lunges

5 Power Snatches (135/95)

Monday 8-3-26

 Monday 8-3-26

Conditioning:

EMOM x 24

1) 10 Deadlifts @ 65%

2) 40 Double Unders 

3) 15 Toes to Bar

4) 15 Air Squats

5) 15 Lateral Burpees Over the Bar

6) Rest