Friday 10/20/23
Skill-work: Leg Circuit 3 Rounds 10 Heavy Weighted Step Ups 10 Bulgarian Split Squats Each Leg 10 Heavy kas hip thrusts Conditioning: 5 Rounds Every 3 Mins Complete 12 HSPU …
Thursday 10/19/23
Skill-work: Gymnastics Skill EMOM for 10 Mins 2-5 String Ring Muscle up Transitions Mod to Jumping Bar Muscle ups or Feet Elevated Ring Rows Conditioning: For Time 50-40-30-20 Wall Balls …
Wednesday 10/18/23
Skill-work: Cardio 3 X 1000 M Row Rest 1:30 Between Conditioning: 25- 20- 15-10-5 Double DB Snatch Burpees GHD sit-ups
Tuesday 10/17/23
Skill-work: 5 X Complex 1 Power Clean + 1 HP Clean + 1 Split Jerk Conditioning: As Many Rounds In 15 Mins 12 Deadlifts 10 HP Cleans 8 Back Step…
Monday 10/16/23
Skill-work: 3 Sets 12 Incline Fly Press 10 weighted Dips (Mod to banded or bench) 12 Incline DB Squeeze press Conditioning: 6 Rounds 10 Bench Press (135/95) 10 Strict Pull…
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