Friday 11-11-22

 Friday 11-11-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance 

Sets 4-6: 3 Position 1 Snatches 

Sets 7-9: 3 Position 2 Snatches 

Conditioning:

AMRAP 10

5 Power Snatches (115/85)

5 Overhead Squats (115/85)

5 Bar Facing Burpees

Wednesday 11-9-22

Wednesday 11-9-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Strict Handstand Push-ups 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Box Jump Overs (30/24)

15 GHD Sit-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

20 Wallballs (20/14)

40 Double Unders

Tuesday 11-8-22

Tuesday 11-8-22

On the 1:30 x 6

5 Push Jerks 

Conditioning:

On the 2:00 x 5

10 Calorie Row 

8 Dumbbell Cleans (50s/35s)

6 Dumbbell Burpees (50s/35s)

*Slowest round is your score.

Monday 11-7-22

Monday 11-7-22

Find 1 Rep Max Front Squat

Conditioning:

10 Rounds 

4 Chest to Bar Pull-ups 

5 Push-ups 

6 Toes to Bar

Cap 12:00

Saturday 11-5-22

 Saturday 11-5-22

5 Rounds 

Teams of 3

40 Double Unders 

10 Overhead Squats (95/65)

10 WB Sit-ups (20/14)

10 Kick-outs

40 Foot Sled Push and Pull

Friday 11-4-22

 Friday 11-4-22

Row Conditioning:

50-40-30-20-10

Calorie Row

Rest 1:00 between sets

Conditioning:

20-15-10

Box Jumps (30/24)

Right Single Arm Dumbbell Snatches (50/35)

Left Single Arm Dumbbell Snatches (50/35)

Cap 6:00

Wednesday 11-2-22

Wednesday 11-2-22

Conditioning 

1-2-3-4-5-6-7-8-9-10

Push-ups 

Toes to Bar 

10-9-8-7-6-5-4-3-2-1

Burpees

Pull-ups 

Cap 15:00

Core Blast:

3 Sets

20 Side Hip Dips (10 each side)

20 Sit-up Ball Passes