Tuesday 10/1/24
Skillwork: Barbell Bench Press 5x6 Build to heavy. Then 3 sets of 6 reps Dips (matador, rings) WOD 21-15-9-3 Box jumps Push Press GHD sit ups *200 m run after…
Monday 9/30/24
Skillwork Barbell front Squats *with a Two Second Pause/Hold at the bottom 4x10 Light to moderate weight. Focus on form. WOD 5x3 min amrap with 1 min rest between rounds…
Friday 9/27/24
Skillwork. Barbell Back Squats 6x6 Build to heavy. Drop set last set. Then Bulgarian Split Squats 4x12 Heavy Enough Conditioning. (set INT timer 45 rds of 20 sec work 10…
Thursday 9/26/24
Skillwork. Bench Isolated Row 5x10 Heavy. Then Rings Rows 5x12 Conditioning. 4 rounds for time 12 Underhand Pull Ups (Chin Ups) 12 Renegade Rows (35/20) 12 KB swings (53/35) 12…
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