Yearly Archives: 2022

Skill-work: Back Squats  4-3-2-3-4 Goal try to Use heavier Weight on Your 2nd set  Conditioning:  4 Rounds  15 Deadlifts  15 Clapping Pushups  20 Alternating Pistol Squats  RX(205,135) ADV(225,155)

Skill-work: Death by 20 M Sprints  Conditioning:  As Many Rounds In 14 Minutes  4 Wall Walks  14 Ring Pull-ups ( Feet Elevated) 14 HP Snatch (75/55) 21 DU’s

Skill-work:  3 Sets  12 each leg Pole Banded Behind the knee DB Lunges  12 KB goblet Spanish Squats Conditioning:  10 Rounds  4 Power Cleans  15 Wall Balls (20/14) RX(155, 105)…

Skill-work: 3 Rounds NFT 60 secs Weighted Plank  12 GHD Raises ( Adv weighted) Conditioning:  4 Rounds  6 Mins to Complete  1000 M Row Max Burpees over the rower  Rest…

Skill-work: Flat Barbell Bench Press  3-3-3-3-3 Supplement  Ring flys  2 x 12  Conditioning: As Far As Can make in 12 Minutes  Push Jerk (135/95) adv (155/105) 1-2-3-4-5-6-7-8…… Strict Pull-ups 2-4-6-8-10-12-14…