Friday 7/14/23
Skill-work: Every Minute On The Minute For 10 Minutes 3 DeadLifts As Heavy As possible Accessory 2 Rounds 20 Rower Slide Ham Curls Conditioning: 21-15-9 Push Press (135/95) KB Swings…
Thursday 7/13/23
Skill-work: 3 Rounds 20 Bulgarian Split Lunge (Heavy) 10 each 15 Barbell Hip thrusts heavy Conditioning: 3 Rounds 30 Goblet Squats (70/53) 30 SDHP 30 Box Jumps (20”, 24”) Run…
Wednesday 7/12/23
Skill-work: Row Intervals 10 Rounds 100 M Row Sprint Rest 30 secs Conditioning: AMR 15 Minutes 400 M Run 20 T2B 20 Ball Slams (25/16) 20 GHD Sit-ups
Tuesday 7/11/23
Skill-work: Combine Bench Press Challenge As Many Reps At RX (185/115) RX+225 **Make sure to include Warm Up sets : Conditioning: 3 X 5 Min AMR 3 Power Cleans 5 c2b…
Monday 7-10-23
Skill-work: 5-4-3-2-1 Back Squat Increase Weight Each Set Conditioning: AMR 20mins 5 burpee into Plate 10 each weighted step ups (25/35) 10 Cal Row Sprint