Yearly Archives: 2023

Skill-work: “Random Skills”  3 Rounds  100 Backwards Sled Pull  8 Wall Walks or Box Walks with a pike Push Up  8 strict muscle up Transitions  Conditioning: 4 Rounds  200 M…

Skill-work: 5 X 2 Push Jerk + 2 Split Jerk  Accessory  3 Rounds  12 X Bicep Curls   12 X Lateral Raises  Conditioning:  AMR 15 MIns  12 KB Swings  12…

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

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)

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…