Wednesday 12/14/22
Skill-work: Warm Up Movements and get Really Warm!! Conditioning: Not For Time For Strength : 10-9-8-7-6-5-4-3-2-1 DeadLift Bench Press Front Squat From Ground RX Male (275, 185, 155) RX Female…
Tuesday 12/13/22
Skill-work: 3 Rounds 10-12 Barbell bent Over Rows 12-15 Banded Pull Aparts Conditioning: For Time: 6 Double DB Snatch (30/20) 6 Pull ups 15 DBall Slams (40/25) 9 Double Snatch …
Monday 12/12/22
Skill-work: 5 X 3 Pause Back Squat Accessory DB Quad Extensions or Banded Body weight extensions 3 x 15-20 Conditioning: 3 Rounds For time 21 Squat Cleans (95/65) 21 Box Jump…
Friday 12/9/22
Skill-work Pause Front Squats 5-5-5-5-5 Conditioning: 20 min AMRAP 10 Cals on the Bike 10 LungeSters ( 2 Lunges and 1 Thruster) 10 GHD Sit-ups