Monday 8-22-22

 Monday 8-22-22

Conditioning:

EMOM x 3

12 Burpees

Rest 1:00

EMOM x 3

6 Deadlifts 

Rest 1:00

EMOM x 3

:30 Calorie Row 

Benchmark “Fran”

21-15-9

Thrusters

Pull-ups 

Cap 9:00

Friday 8-19-22

 Friday 8-19-22

Conditioning:

40 Calorie Row 

40 Alternating Dumbbell Snatches

40 Double Unders 

40 Box Jump Overs 

40 Single Arm Dumbbell Thrusters

40 Dumbbell Box Step Overs

40 Alternating Dumbbell Clean and Jerks

Dumbbell (50/35)

Box (24/20)

Scaled: 30 Reps of each

Cap 17:00

Pull-up Accessory Work:

RX: Accumulate 30 Strict Pull-ups 

Scaled: Accumulate 15 Strict Pull-ups 

Core Blast:

2 Sets

40 Penguins

40 Straight Leg Toe Touches

Wednesday 8-17-22

 Wednesday 8-17-22

Conditioning:

EMOM x 6 (Alternating Movements)

15 Toes to Bar 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

5 Wall Walks 

20 Russian Kettlebell Twists (53/35)

Rest 2:00

EMOM x 6 (Alternating Movements)

:45 Max Calorie Row

15 Push-ups 

Pull-up Accessory Work:

4 Sets of 3 Negatives 

Rest 1:00-2:00 between sets.

Tuesday 8-16-22

 Tuesday 8-16-22

On the 1:30 x 7

Sets 1-2: 3 Position 1 Cleans

Sets 3-4: 3 Position 2 Cleans

Sets 5-7: 3 Cleans

Conditioning:

AMRAP 5

30 Double Unders 

10 Push Press (95/65)

10 Bar-Facing Burpees

Rest 3:00

AMRAP 5

20 Double Unders 

5 Push Press (135/95)

5 Bar-Facing Burpees

Monday 8-15-22

 Monday 8-15-22

Pull-up Accessory Work:

3 Sets

3 Pronated + 3 Supinated Low Bar & Box Weighted Pull-ups 

Rest 1:00 between sets.

Conditioning:

Benchmark “Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-ups 

Cap 10:00

Core Builder:

Accumulate 4:00 Plank

Saturday 8-13-22

 Saturday 8-13-22

Teams of 2

AMRAP 25

20 Calorie Row 

20 Wallball Thruster Toss

20 Toes to Bar 

20 Overhead Wallball Lunges

20 Wallball Sit-up Toss

Wallball (20/14)

Friday 8-12-22

Friday 8-12-22

On the 1:30 x 7

Sets 1-2: 2 High Hang Pulls + 1 High Hang Power Snatch

Sets 3-4: 3 Hang Power Snatches

Sets 5-7: 3 Power Snatches

Conditioning:

1,000 Meter Run

10 Alternating DB Snatches 

10 Lateral Jumps Over DB

800 Meter Run 

15 Alternating DB Snatches 

15 Lateral Jumps Over DB

600 Meter Run 

20 Alternating DB Snatches 

20 Lateral Jumps Over DB

400 Meter Run 

25 Alternating DB Snatches 

25 Lateral Jumps Over DB

200 Meter Run 

30 Alternating DB Snatches 

30 Lateral Jumps Over DB

DB (50/35)

Cap 22:00