Yearly Archives: 2023

Conditioning:  Max Effort 800 M Run  30 Power Snatch (95/65) 50 Wall Balls  30 Chest to Bar Pull-ups  50 Pistol Squats  30 Clean & Jerks  50 Burpees  Max Effort 800…

Skill-work 12 Minutes to Build to a 1RM Squat Clean  Conditioning:  EMOM For 20 Minutes  Odd Minutes: 3-5 squat Cleans 65%1RM Even Minutes: 60 DU’s

Skill-work: 5 X 500 M Row Repeats  1 Min Rest Between  *Do not to deviate more than 5 secs either direction  Penalty  15 Atomic Sit-ups for each penalty  Conditioning:  Interval…

Skill-work:  5 X 3 Weighted Pull-ups  MOD to Strict Or Negatives  Super Set 1 Min Hollow Hold Between Sets  Conditioning:  For Time: 21 Deadlifts  30 Pull-ups  30 Push-ups  30 Air…

Skill-work: Endurance  As Many Rounds In 10 Mins  Sprint 100M All Out  Walk 100 M Fast  Count How many All Out Sprints you Complete  Conditioning:  4 Rounds  30 Cal Row …