Friday, 23 September 2022 // BENCHMARK
Conditioning: "Kelly" 5 RFT: (27 min cap) 400-m run 30 box jumps (20/24) 30 wall-ball shots (14/20) Post-workout: Rest, stretch, and recover
Thursday, 22 September 2022
Conditioning: AMRAP 10 15 GHD sit-ups 14/20 Echo bike calories Post-workout Skill Work: For quality 21-15-9: GHD hip extensions GHD back...
Wednesday, 21 September 2022
Pre-workout Skill Work: 5 sets for load: 3 weighted strict pull-ups Conditioning: For time 100 burpee pull-ups – Pull-up bar is 12 in/ 30...
Tuesday, 20 September 2022
Pre-workout Skill Work: Strict Press 8 sets for load: 2 reps Conditioning: 2 RFT 27 push presses (75/115) 38/54 calorie row
Monday, 19 Sept 2022
Conditioning: AMRAP 12 2 rope climbs 10 deadlifts (125/185) 4 rope climbs 10 deadlifts 6 rope climbs 10 deadlifts – Continue adding 2...
Thursday, 15 September 2022
Pre-workout Skill Work: EMOM 7 2 front squats - From the floor, athletes may squat clean first rep - Look to reach workout weight by the...
Wednesday, 14 September 2022
Pre-workout Skill Work: Push Press 4 sets: Build to a heavy 5 reps - Perform a new set every 2:00 Conditioning: 5 RFT 15 push jerks...
Tuesday, 13 September 2022 // HEAVY DAY
Strength: Bench Press 7 sets for load 3 reps - Increase load each set, 70% or greater for all loads - Rest 2:00-3:00 between sets...
Monday, 12 September 2022
Conditioning: Every 5:00 x 5 rounds 12/15 Calorie Echo Bike 12 Hang Power Cleans (95/135) 15 Lateral Burpees Over The Barbell 12...
Friday, 9 September 2022
Conditioning: 3 RFT 800/1,000-m row – After each round perform 2 double-unders for each stroke taken Post-workout: Rest, stretch, and...
