Wednesday, 1 February 2023 // HEAVY DAY
Strength: 7 sets for load: 5 front squats Post-workout: Rest, stretch, and recover
Tuesday, 31 January 2023
Pre-workout Skill Work: 4 sets: :20 ring dip hold (top) – Rest :10 :20 ring dip hold (bottom) – Rest :10 Conditioning: 3 rounds for reps:...
Monday, 30 January 2023
Conditioning: AMRAP 20: 10 single-arm KB swings, right (35/53) 10 single-arm KB swings, left 250 meter row 10 barbell back rack lunges,...
Friday, 27 January 2023
Pre-workout Skill Work: For total time: 800-m run – Rest 1:00 400-m run – Rest :30 200-m run Conditioning: 5 RFT: 75 double-unders 25...
Thursday, 26 January 2023
Conditioning: For time: 150 wall-ball shots (14/20) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate Post-workout...
Wednesday, 25 January 2023 // BENCHMARK
Conditioning: "18.1" AMRAP 20: 8 toes-to-bars 10 single-DB hang clean & jerks (35/50) 12/14 calorie row Post-workout: Rest, stretch, and...
Tuesday, 24 January 2023
Conditioning: 4 rounds for reps: 1:00 max box step-ups (20/24) 1:00 max calorie assault bike - Rest 1:00 between rounds - Score = total #...
Monday, 23 January 2023
Strength: For load: 3-3-3-3-3 Bench press 3-3-3-3-3 Shoulder press 3-3-3-3-3 Push press - Build to a heavy set of 3 bench presses, 3...
Friday, 20 January 2023
Conditioning: For time: 21-15-9-15-21: Calorie row Chest-to-bar pull-ups Post-workout: Rest, stretch and recover
Thursday, 19 January 2023 // BENCHMARK
Conditioning: "Open 18.2 & 18.2A" On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (35/50) Bar-facing...
