Friday 9-1-23
Conditioning:
Work 2:00/Rest 1:00
3 Rounds
15 Handstand Push-ups
Max Calorie Row
3 Rounds
15 Push-ups
Max Calorie Row
*Score is total row calories.
Accessory Work:
3 Sets
10 Extension Box Jumps
20 Single Leg Hamstring Curls on Low Box (10/side)
:30 Side Plank Hold/Side
Wednesday 8-30-23
EMOM x 4
3 Muscle Snatch @45-50%
Rest 2:00
EMOM x 4
3 Pause Below the Knee Snatch @50-55%
Rest 2:00
EMOM x 4
3 Hang Snatch @55-65%
Conditioning:
AMRAP 4
5 Shoulder to Overhead
10 Front Rack Lunges
Rest 2:00
AMRAP 4
10 Front Rack Lunges
5 Shoulder to Overhead
BB(135/95)
Tuesday 8-29-23
Skill Session:
Handstand Walk or Pistols
Conditioning:
On the 1:30 x 8
10 DB Deadlifts (50s/35s)
8 AbMat Sit-ups
6 Burpees Over Dumbbells
*Slowest round is score.
Monday 8-28-23
Conditioning:
AMRAP 6
30 Single Unders
20 Wallballs (20/14)
10 Toes to Bar
Rest 3:00
AMRAP 6
30 Double Unders
20 Wallballs (20/14)
10 Pull-ups
Accessory Work:
4 Sets
8-12 Double Dumbbell Hammer Curls
8-12 Single Dumbbell Tricep Extensions
Saturday 8-26-23
Teams of 2
AMRAP 24
Buy In: 800 Meter Farmers Carry
40 Calorie Row
40 Double DB Box Step Ups
40 DB Shoulder to Overhead
DB (50s/35s)
Box (24/20)
Friday 8-25-23
Conditioning:
EMOM x 5
2 Muscle Snatch @45-50%
Rest 2:00
EMOM x 5
2 Pause Below the Knee Snatch @50-55%
Rest 2:00
EMOM x 5
2 Hang Snatch @55-60%
Finisher!
6 Overhead Squats (95/65)
30 Lateral Jumps Over Bar
4 Overhead Squats (95/65)
20 Lateral Jumps Over Bar
2 Overhead Squats (95/65)
10 Lateral Jumps Over Bar
Wednesday 8-23-23
On the 2:00 x 6
3 Hang Cleans
Conditioning:
On the 1:30 x 8
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Bar Facing Burpees
BB (135/95)
*Slowest round is score.
