Wednesday 11-27-24

 Wednesday 11-27-24

Deadlifts

Conditioning:

AMRAP 5

6 Deadlifts

8 Hand Released Push-ups

10 Box Step Ups (24/20)

Rest 2:30

AMRAP 5

6 Deadlifts

8 Hand Released Push-ups

10 Box Step Ups (24/20)

Tuesday 11-26-24

 Tuesday 11-26-24

Snatch Technique 

Conditioning:

3 Rounds

10 Hang Power Snatches (75/55)

50 Double Unders 

Cap 8:00

Accumulate:

2:00 Right Side Plank

2:00 Left Side Plank

Monday 11-25-24

 Monday 11-25-24

Skill: Toes to Bar

Conditioning:

AMRAP 5

3 Wall Walks

4 Burpees

5 Air Squats

Rest 1:00

AMRAP 4

2 Wall Walks

3 Burpees

4 Air Squats

Rest 1:00

AMRAP 3

1 Wall Walks

2 Burpees

3 Air Squats

Saturday 11-23-24

 Saturday 11-23-24

Teams of 2

AMRAP 30

Buy In: 100 Partner Wallball Sit-up Toss

20 Pull-ups (1 Works, 1 Hangs)

20 Box Jumps (1 Works, 1 Planks)

20 Front Squats (1 Works, 1 Holds Deadlift)

WB (20/16)

Box (24/20)

BB (135/95)

Friday 11-22-24

 Friday 11-22-24

Conditioning:

AMRAP 20

20/18 Calorie Row

20 Single Arm KB Overhead Squats (10/arm)

20 Single Arm Russian KB Swings (10/arm)

20 Alternating KB Goblet Lunges

KB (53/35)

Accessory Strength:

3-4 Sets

150 Ft Double KB Front Rack Carry

10 KB Windmills/side

Wednesday 11-20-24

 Wednesday 11-20-24

Clean and Jerks

Conditioning:

On the 1:30 x 5

7 Burpee Box Jumps (24/20)

7 Box Dips with Straight Legs

Tuesday 11-19-24

 Tuesday 11-19-24

Conditioning:

60 Wallballs (20/14)

60 Toes to Bar

60 Push-ups 

60 Deadlifts @ 60% of 1RM

* Partition any way

* Cap 20:00

Accessory Strength:

Banded Tricep Press Downs

Banded Straight Arm Pull Downs

Tempo Barbell Curls