Thursday 11/17/22
Skill-work: Core Work 4 Rounds 15 Weighted GHD situps 10 KB Pull Throughs 15 Banded Lemon Squeezers 20 sec L sit or Tuck on the Rings Conditioning: 30-25-20-15-10-5 Wall Balls…
Wednesday 11/16/22
Skill-work: 2-3 Rounds Land Mine Circuit 20 Landmine Prison Rows 20 Landmine Standing Rotation (straight Arm Twist) 20 Landmine Press 10 On each Side 20 Dumbbell Hammer Curls Conditioning: 4…
Tuesday 11/15/22
Skill-work: 4 Rounds 5 Heavy Back Squats to Deadlift Burnout Rest 2 Minutes Between Sets Complete 5 Squats Drop Barbell Off back and complete Deadlift Burnout Conditioning: 21-15-9 Double KB…
Monday 11/14/22
Skill-work: Strict Press 5 x 5 Conditioning: 1 RFT: 30 Pull ups 50 Anchored Sit ups 70 Double unders immediately into 2 RFT: 20 Pull ups 40 Anchored Sit ups…
Saturday 11-12-22
Conditioning: 3 Rounds 20 Devils Press 20 Pull-ups 20 Ball Slams 20 T2b 20 Jump Lunges 50 DU’s