Yearly Archives: 2023

Skill-work: 10 Mins to Build to a Heavy RM Clean  Take 80-85% EMOM 8 MInutes  1 Full Clean   Conditioning: 4 Rounds  Every 3 Minutes Complete 1 Round  12 Calorie…

Conditioning:  35 Minute Time CAP Get as Far As Possible  1 Mile Run  Rest 1:00   3 Rounds  20 MB Cleans  20 Cal Row  20 Knees to elbows  Rest 1:00 …

Skill-work: Back Squats  5, 3, 2 Rest  5, 3, 2  **Try to increase on the 2nd wave  Conditioning:  30-20-10  Power Snatch (75/55) Box Jump Overs (20. Thrusters  KB Swings (53/35)

Skill-work: Beach Muscles  3 Rounds  15 Pause Lateral Raises  15 bicep curls  3 Rounds  15 DB Upright Rows  15 DB Skull Crushers  Conditioning:  Endurance  As Many Reps/rounds in 25 Minutes …

Skill-work: Barbell Cardio Complex Work  Every 2 Minutes for 14 Mins  1 Squat Clean + 1 Hang Squat Clean + 1 Front Squats + 2 Jerks  Conditioning:  For Time:  10-1…