Wednesday, 16 November 2022 // HEAVY DAY
Strength: EMOM 12 Minute 1 | 5 strict weighted pull-ups Minute 2 | 5 strict weighted dips Post-workout Skill Work: 3 sets On a 2:00...
Tuesday, 15 November 2022 // BENCHMARK
Strength: Hang Power Clean EMOM 10: 2 hang power cleans - Build to a heavy 2 reps Conditioning: "DT" 5 RFT: (15 min cap) 12 deadlifts...
Monday, 14 November 2022
Conditioning: 2 RFT (18 min cap) 800-m run 50 jumping lunges Post-workout Skill Work: 3 sets 20 weighted GHD hip extensions 10 banded...
Friday, 11 November 2022 - VETERANS DAY
Conditioning: "Chad" For time: (45 min cap) 1000 weighted box step-ups RX - (35/45) (20") or, if athletes have a vest (15/20) (20"), or...
Thursday, 10 November 2022
Conditioning: For time: (30 min cap) 800/1,000-m row 100-m sandbag carry (50/70) 800/1,000-m row 20 KB turkish get-ups (26/35)...
Wednesday, 9 November 2022 // BENCHMARK
Conditioning: "Diane" For time: (10 min cap) 21-15-9: Deadlifts (155/225) Handstand push-ups Post-workout Lift: Deadlift On an 18:00...
Tuesday, 8 November 2022
Pre-workout Lift: Every 1:30 x 6 sets: 6 DB thrusters Conditioning: AMRAP 12 400-m run 8 DB squats (35s/50s) 30 double-unders
Monday, 7 November 2022 // HEAVY DAY
Strength: Bench Press Every 2:00 for 3 sets: 1 bench press - @85-100% of 1RM Every 2:00 for 3 sets: 3 bench presses - @80-90% of 1RM...
Friday, 4 November 2022
Conditioning: 5 x 2:00 rounds for reps: 14/20-cal row 10 lateral burpee over the rower Max-rep chest-to-bar pull-ups - Rest 1:00 between...
Thursday, 3 November 2022
Pre-workout Skill Work: 8 sets :20 double-unders - Rest :10 Conditioning: 5 RFT (10 min cap) 11 front squats (95/135) 55 double-unders