Yearly Archives: 2023

Skill-work: Every 30 secs for 8 Minutes  1 X 4 Cone Suicide Sprint  Conditioning:  Lynne 5 rounds  For Total Reps  Max BW Bench Press  Max Pull-ups  Rest as needed Between…

Skill-work:  Muscle Up Skill-Work  Conditioning:  10 Rounds  2 Seated Ring Muscle Ups  5 DeadLifts  20 DU’s  RX(245,175) MOD to 8 Strict Dips

Skill-work: 6 X 500M Row  Rest 1:15  **Try and stay within 5 secs each Row  Conditioning:  Sprint For Time  21-15-9-6-3 HP Snatch  KB Swings (70/53) RX(95/65) 12 Minute Time Cap

Skill-work: 4 Sets For Skill  8 Weighted Bulgarian Split Squats Heavy  15  5/1/1 Tempo GHD Sit-ups  Conditioning: As Many Rounds In 12 Minutes  100 M Farmers Carry (70/53) 10 Lateral…