Tuesday 5/2/23
Skill-work: Weighted Dips 5 X 5 (Mod to Negatives) Accessory 2 Rounds 12 Reps Banded U[right Row 12 Lateral Raises Conditioning: 50-40-30-20-10 KB Swings (53/35) HR Push-ups 200 M Sprint…
Monday 5/1/23
Skill-work: Every 90 secs for 8 Rounds 1 Sqt Clean + 1 Hang Sqt Clean + 1 Thruster Involves 3 squats Conditioning: As Many Rounds In 15 Minutes 15 Box…
Friday 4/28/23
Skill-work: Complete 5 Rounds As a SuperSet 3 Deadlifts + Max Reps Strict Pull-ups or Strict C2b Rest 2 Minutes between Sets Conditioning: 21-15-9-6-3 Renegade Rows Double DB Snatch (like…
Thursday 4/27/23
Skill-work: 2-3 Rounds 15 Barbell Or Ring RollOuts 15 V-ups Over Divider 15 Tempo GHD Sit-ups Conditioning: “Kelly” 5 Rounds For Time 400 M Run 30 Box Jumps (24”,20”) 30…
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