Friday 1/19/24
Skill-work: Barbell Cycling EMOM X 10 Mins 5 Power Snatch (Must Be a weight challenging but can get all 5 reps) Supplement 3 X 12 -15 Snatch Grip Bent Over…
Thursday 1/18/24
Skill-work: CoreWork 3 Rounds 30 Hollow Rocks 1 Min Hollow Hold 20 L-sit Pop outs 30 sec L-sit Hold 1 Arm Farmers Carry down and Back Conditioning: “Helen” 3 rounds …
Wednesday 1/17/24
Skillwork: BackSquat 10-10-10 Conditioning: 5 rds 1 Min Each Movement DeadLifts (225/155) DB Renegade Rows with a Push Up DB Thrusters (45/25) Rest
Tuesday 1/16/24
Skill-work: 2K Row Time Trial Conditioning: As Many Rounds in 14 Mins 15 T2B 20 DB Double Snatch 30 DU’s
Monday 1/15/24
No 4:30 pm class today Skill-work: Barbell Complex 2 Full Squat Cleans + 2 Front Squats + 2 Push Jerks Conditioning: 21-15-9-6-3 HP Cleans Burpee Box Step Ups P(105,75)