Yearly Archives: 2024

8:30 am class only Conditioning:  “Deck Of Cards” Hearts - kb swing Diamonds- goblet squat  Spades- hr push ups  Clubs- weighted sit up Jack-10 burpees  Queen- 10 ring rows /…

Skill-work: Every Minute On the Minute for 10 Minutes  2  Full Snatch  Ascending Weight To Heaviest Possible  Accessory-  2 Rounds  12 Snatch Grip Bent over Rows  Conditioning: As Many Rounds…

Conditioning:  With A 30 Minute Running Clock  1500M  Row Buy In  100 DU (200 SU) 75 Burpees  50 Power Snatch (75/55) 25 T2B

Skill-work:  3 Rounds  12 each  Barbell or Heavy DB  Weighted Step Ups  50 Ft Death March DB or KB  20 Barbell Good mornings  Conditioning:6 Rounds  For Reps  30 secs Ring…

8:30 am only Conditioning: “12 Days of Xmas” 1-100 m run 2-  Front Rack Barbell Lunges (per leg) 3- thrusters (75/55) 4- hang power cleans 5- deadlifts 6- over the…