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...
Thursday, 8 September 2022 // HEAVY DAY
Strength: 7 sets for load 3 clean & jerks - Build to a tough 3 reps, all reps should be performed as touch-and-go, no resting bar on the...