Tuesday 5-13-25

 Tuesday 5-13-25

Conditioning:

AMRAP 16

200 Meter Run

16 Kickouts

16 Single Right Arm Russian Kettlebell Swings

16 Single Left Arm Russian Kettlebell Swings

KB(36/25)

Accessory Strength:

Single Leg KB RDL 

Glute Bridges

Monday 5-12-25

 Monday 5-12-25

Conditioning:

AMRAP 5

10 Ring Rows

15 DB Shoulder to Overhead

20 Mountain Climbers

Rest 2:00 

AMRAP 5

10 DB Deadlifts

15 Lateral Jumps Over the DB 

20 Reverse DB Lunges (FC Hold)

Rest 2:00 

AMRAP 5

10 DB Front Squats

15 Sit-ups 

20 Jumping Jacks

DB (50s/35s)

Core Tabata

4 Rounds

Toe Reaches

Tuck Ups

Plank

Hollow Hold

Saturday 5-10-25

 Saturday 5-10-25

Teams of 2

AMRAP 20

200 Meter Double KB Farmers Carry

30 Kettlebell Swings

30 KB Russian Twists

200 Meter Double KB Front Rack Carry

200 Meter Run (both)

KB (53s/35s)

Friday 5-9-25

 Friday 5-9-25

Deadlifts

Conditioning:

800 Meter Run

15 Power Cleans

10 Lateral Burpees Over the Bar

600 Meter Run 

15 Power Cleans

10 Lateral Burpees Over the Bar

400 Meter Run

15 Power Cleans

10 Lateral Burpees Over the Bar

BB (135/95)

Cap 18:00

Wednesday 5-7-25

 Wednesday 5-7-25

Back Squats

Conditioning:

Teams of 2

AMRAP 20

50 Calorie Row

40 Air Squats

30 Pull-ups 

20 Push-ups

Tuesday 5-6-25

 Tuesday 5-6-25

Hang Cleans & Shoulder to Overhead

Conditioning:

3 Rounds

400 Meter Run

7 Right Arm DB Hang Clean and Jerks

7 Left Arm DB Hang Clean and Jerks

14 Alternating DB Kickouts

DB (50/35) 

Cap 16:00

Monday 5-5-25

 Monday 5-5-25

Bench Press

Conditioning:

5 Rounds

12 Alternating DB Snatches

9 Toes to Bar

6 Burpees

Cap 14:00

Accessory Strength:

Deficit KB Sumo Deadlifts