Friday 12/8/24
Skill-work: 5 X 2 Thruster Conditioning: “Fran” 21-15-9 Thrusters (95/65) Pull-ups
Thursday 12/7/23
Skill-work: 4 Rounds NFT Complete as Giant Set 15 DB Flys 10 Weighted Dips 4 Wall Walks ( Adv Wall FAcing HSPU) Rest Between Sets Conditioning: 14 Mins Get As…
Wednesday 12/6/23
Skillwork: Every Minute On the Minute For 12 Minutes 3 Push Jerks + 1 Split Jerk Accessory 2 Rounds Bent Over Wide Rows use DB 12 Reps Conditioning: As Many…
Tuesday 12/5/23
Skill-work: 5 X 500M Row Intervals 1:30 Rest In Between Each Conditioning: 6 Rounds 10 DeadLifts (205/135) 15 Burpees 20 KB Swings (53/35)
Monday 12/4/23
Skill-work: 3 Sets 15 X Pause Cyclist Squats ( heels elevated pause squats, use 35-45 plate) 100 M Sled Pull Forwards Backwards back **Convert to doing inside if needed Conditioning:…