Friday, 9 June 2023
Conditioning: 2 sets: 20 Pull-Ups 15 Thrusters (95/65) 100 Double Unders 15 Thrusters 20 Pull-Ups - Rest 5 minutes between sets
Thursday, 8 June 2023
Strength & Accessory: Deadlift: Take 10-12 minutes (5-6 sets) to build to a heavy single - Rest as needed between sets Strict Handstand...
Wednesday, 7 June 2023
Strength & Accessory: Bench Press: Take 10-12 minutes (5-6 sets) to build to a heavy single - Rest as needed between sets Box Jump: -...
Tuesday, 6 June 2023
Conditioning: 10x100m Sprint (Or 8x25ft Shuttle Run) - One sprint every 3:00 minutes Accessory: Rope Climb: Advance: Every minute (10:00)...
Monday, 5 June 2023
Strength: Front Squat: Take 10-12 minutes (5-6 sets) to build to a heavy single - Rest as needed between sets Weighted Strict Chin Up: -...
Friday, 2 June 2023
Conditioning: Teams of 2 3 Rounds 50 Burpee Box Jump Over (20) Reps of Back Squats Totaling 5000/4000lbs
Thursday, 1 June 2023
Conditioning: AMRAP 12: 15 Dumbbell Push Press (35s/25s) 15 Kettlebell Swings (53/35) 10x25ft Shuttle Run Accessory: KB Goblet Squats 4...
Wednesday, 31 May 2023
Conditioning: For time: 30-20-10 Back Rack Step back Lunges (95/65) Toes to bar
Tuesday, 30 May 2023
Conditioning: AMRAP 15: 2-4-6-8-10… Row (calories) Slam Balls (30/20) (reps) Bike (calories) Accessory: Bottom-Up Single Arm Standing KB...
Monday, 29 May 2023 - Memorial Day
Conditioning: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run RX - with 20# weighted vest or body armor...
