Yearly Archives: 2022

Skill-work:  Sumo DeadLift  5-5-5-5-5  Accessory  Weighted Cossack Squat  2 X 20  Conditioning:  For Time  50-40-30-20-10 Ball Slams  Sit ups  Jump Lunges

Skill-work: 7 X 200M Sprint on 2 Mins  Conditioning:  AMR 12 Mins  7 Push Jerks  7 Pull-ups  10 cal Row  RX(135,95)

Skill work: Squat cleans 5-5-5-5-5 Accessory 2x20 DB quad extensions on bench Conditioning: 10 rds 6 renegade rows (40/25) 12 DB squats

Skill-work: Close Grip Bench  5-5-5-5-5 Accessory  2 Rounds  12 X 1 Arm KB or DB Rows Conditioning:  10-8-6-4-2 Squat Cleans (155/105) 20-16-12-8-4 Ring Dips