Friday, 22 September 2023
Conditioning: For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (50s/35s) - 8/7 Calorie Echo Bike after each set Accessory: 4...
Thursday, 21 September 2023
Strength: Shoulder Press: Take 10-12 mins to build to a heavy 10 reps - Rest a little longer than normal between sets when you reach...
Wednesday, 20 September 2023
Strength: 3 Position Snatch 5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) - Complete a set every 1:30 -...
Tuesday, 19 September 2023
Conditioning: AMRAP 20: 15/12 Calorie Row 15 Bench Press (115/75) 15 V-Ups Accessory: 4 rounds: 10 Weighted Hip Thrust @ moderate weight...
Monday, 18 September 2023
Strength: 3 Position Squat Clean 5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk) -...
Friday, 15 September 2023
Strength: Deadlift Take 10-12 mins to build to a heavy 2 reps - Rest as needed between sets Conditioning: AMRAP 6: 10 Push Ups 1 Rope...
Thursday, 14 September 2023
Strength: Clean & Jerk 10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%) - Complete 1 set every 1:15...
Wednesday, 13 September 2023
Conditioning: 8 RFT: Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down) 30 Double Unders 10 Inverted Ring Rows (Or Sumo Deadlift High...
Tuesday, 12 September 2023
Strength: Snatch 10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%) - Complete 1 set every 1:15 Conditioning: 2 sets...
Monday, 11 September 2023 - Patriot Day
Conditioning: “Nate” AMRAP 20: 2 Muscle Ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) - This workout is named in honor of Chief...
