Tuesday 9/19/23
Skill-work: 4 X SuperSet 10 X Bench Press (fast Explosive Reps) 10 X Weighted Dips Conditioning: “Nancy Meets Nicole” 400 M Run 15 OH Squats (95/65) 15 Pull Ups
Monday 9/18/23
Skill-work: Power Clean 6 X 3 No TNG Conditioning: For Time: EMOM for 15 MIns 8 Burpees 8 T2B 8 Dball Slams (40/20) RX(115/75)
Saturday 9/16/23
20 Min AMRAP: (with a partner) 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75 45) 40 Box Jumps…
Friday 9/15/23
Skill-work: Gymnastics Bench Mark 50 Strict HSPU For Time Modify to Seated KB or DB Press Everytime you break the set complete 20 Hollow Rocks Conditioning: AMR 15 Mins 100…
Thursday 9/14/23
Skill-work: 3 Rounds 12each Back Step Deficit Lunges 15 Tempo RDLs w/KBs Conditioning: E3MOM X 4 Rounds 20 Calorie Row 20 Wall Balls Modify Reps accordingly to make 3 Minutes