Friday 1/20/23
Skill-work 12 Minutes to Build to a 1RM Squat Clean Conditioning: EMOM For 20 Minutes Odd Minutes: 3-5 squat Cleans 65%1RM Even Minutes: 60 DU’s
Thursday 1/19/23
Skill-work: 5 X 500 M Row Repeats 1 Min Rest Between *Do not to deviate more than 5 secs either direction Penalty 15 Atomic Sit-ups for each penalty Conditioning: Interval…
Wednesday 1/18/23
Skill-work: 5 X 3 Weighted Pull-ups MOD to Strict Or Negatives Super Set 1 Min Hollow Hold Between Sets Conditioning: For Time: 21 Deadlifts 30 Pull-ups 30 Push-ups 30 Air…
Tuesday 1/17/23
Skill-work: Endurance As Many Rounds In 10 Mins Sprint 100M All Out Walk 100 M Fast Count How many All Out Sprints you Complete Conditioning: 4 Rounds 30 Cal Row …
Monday 1/16/23
Skill-work: 5 X 5 Front Squat Conditioning: As Many Rounds in 14 Minutes 7 Thrusters (115,75) 7 Ring Dips 7 Box Jumps (30”/24”)