Yearly Archives: 2023

Skill-work: 5 X 5  Front Squat  Conditioning: As Many Rounds in 14 Minutes  7 Thrusters (115,75) 7 Ring Dips  7 Box Jumps (30”/24”)

Conditioning:  5 Rounds  6 Body Blasters (1 Burpee +1 Pull-up +1 T2B) 17 KB Head Cutters (53,35) 43 DU’s 25 cal bike/row

Skill-work: 3 Rounds  12 Glute Ham Raises  12 Good mornings  Conditioning:  “Eva” 5 rounds for time of: Run 800 meters 30 Kettlebell swings (70/53) 30 Pull-ups

Skill-work:  5 X 5 RM weighted Dip  MOD to Box Assisted or Negatives No bands   Accessory 12-15 Seated Incline Bicep Curls  Conditioning:  For Time: 21-15-12-9-6-3 Bench Press  Ring Dips …