Friday, 16 December 2022 // HEAVY DAY
Strength: Back Squats 5 sets for load: 5 back squats Post-workout: Rest, stretch, recover
Thursday, 15 December 2022
Pre-workout Skill Work: 5 rounds for load with a partner: 100-ft single-arm DB overhead carry/arm – Each partner completes 5 rounds of...
Wednesday, 14 December 2022
Conditioning: AMRAP 10 12 DB box step-ups (25s/35s) (20") 12 DB deadlifts 100-ft DB farmers carry Post-workout Skill Work: Accumulate: 50...
Tuesday,13 December 2022 // HEAVY DAY
Strength: For load 12 squat cleans 1 legless rope climb 10 squat cleans 1 legless rope climb 8 squat cleans 1 legless rope climb 6 squat...
Monday, 12 December 2022
Conditioning: AMRAP 8 12/15 calorie Echo Bike 8 push presses (105/155) Post-workout Skill Work: On a 10:00 clock for load: Build to a...
Friday, 9 December 2022 // BENCHMARK
Conditioning: Fight Gone Bad! 3 rounds for reps: 1:00 wall-ball shots (14/20) 1:00 push press (55/75) 1:00 box jump (20") 1:00 sumo...