Saturday 9/7/24
Emom x10 Sled push / pull Wod 50 cal bike Then 2 rounds: 20 kb Single leg lateral step ups 20 kb curtsy lunges 20 kb pull throughs 20 paralette…
Friday 9/6/24
Strength and Conditioning Part I Barbell Clean and jerks 5 sets of 10 reps Build every set Accessory work Single leg Spilt squat 5 sets of 12 reps 2:30 EMOM …
Thursday 9/5/24
Strength OH squats 5 sets of 5 Building in weight Conditioning For most Reps 4 rounds 1 minute each exercise with 30 seconds rest between Slam Ball KB Swings Push…
Wednesday 9/4/24
Strength Barbell Back Squats 5 sets of 6 reps. 2 minute rest. Add weight each set. Last set is a Drop set. Accessory work Weighted Pull Ups 5 sets of…
Tuesday 9/3/24
Strength and conditioning Barbell Bench Press 5 sets of 6 reps Build to heavy 6 reps Last set is drop set* to failure** DipsWeighted dips encouraged.5sets x 6 reps. If…