Yearly Archives: 2022

Skill-work: 5 X Barbell Complex  1 Power Cleans + 2 HS Cleans + 2 Front Squats  Conditioning: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean  25 DU’s Each Round  RX(135,95)

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…

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 …

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…

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 -…