Yearly Archives: 2023

Skill-work: Front Squats  5 X 5  Conditioning: Every 2 Minutes For 8 Rounds  6 Front Squats (from Floor)  6 Box Jumps (30/24) 12 Russian KB Swings (70/53) RX(155, 105)

Conditioning:  1000 M Row  Then  5 Rounds   12 Deadlifts   9 Hang Cleans   6 Push Jerks  2  Round Of Cindy  5 Pull-ups  10 Push-ups  15 AirSquats  Then  1000 M Row …

Skill-work:  5 X 3  Back Squat  Accessory  2 sets  12 X each leg straight back leg lunge (glute focus)  Conditioning:  3 Rounds for Time  20 Hang Clusters  20 Cal Echo…

Skill-work: 15-12-10-8-6 Romanian DL Superset  10-12 Weighted Hip Extensions  3 Rounds  20 Side Oblique Crunches GHD  15 Strict T2B Conditioning:  6 Rounds  30 secs Each Movement for Max Reps  30…

Skill-work: Every 2 Minutes For 7 Rounds  Full Snatch 3 Reps Increase to Highest weight  Conditioning: 21-15-9  OH Squats  Burpee Box Jump Over    RX(115/75)