Saturday 11/26/22
Wod 200 m run 3 rds of Cindy (5 pull ups+10 push ups+15 squats) 200 m run 3 rds of complex (15 deadlifts + 10 hang pwr cleans + 5…
Wednesday 11/23/22
Skill-work: 3 Rounds 20 Heels elevated squat Tempo (3 sec descent) 20 Glute Ham Raises or Nordic Curls Conditioning: 3 X 7 MIn EMOM Rest 3 Mins In Between …
Tuesday 11/22/22
Skill-work: 3 Rounds 8 Seated Muscle Ups 12 DB Fly Press 8 weighted Dips 12 KB skull Crusher Rest Between Rounds Conditioning: AMR 15 Minutes 100Ft Bear Crawl 20 T2B…
Monday 11/21/22
Skill-work: 5-4-3-2-1 Back Squat Increase Weight Each Set Conditioning: For Time: 10 Rounds 10 Cal Row Sprint 10 SDHP (65/95) 10 Lateral Box Jump Overs Reminder. Regular schedule Monday -…
Friday 11/18/22
Skill-work: 6 X Snatch Complex 1 Snatch Pull + 1 Snatch + 1 Hang Snatch + 1 OH Squat Conditioning: As Many Rounds in 12 Minutes 6 Power Snatch (95,65)…