Monthly Archives: October 2024

Skillwork: Back Squat  5-5-5-5-5 Conditioning  5 Rounds  1 min  DB Manmakers  1 Min Max Effort Row for Calories 1 Min Max Effort Box Jumps (24”, 20”) Rest 1 Min 

Skillwork: 4 Rounds  Heavy Forward push to Backwards Pull  20 GHD sit-ups  Conditioning  For Time:  As Many Rounds In 15 mins:  20 KB Swings  (53/35) 20 Burpees 

Skillwork: Deadlift  5-5-5-5-5 Try and increase from a few weeks ago  Accessory 1 Round  30 Weighted Front Rack step Ups  Conditioning:  For Time:  400 M Run  15 Handstand Push-ups  15…

Skillwork: 1X 1 Min Handstand hold  1X 1 Min Nose and Toes to wall  1 x 1 Min Hollow Hold 1 X 1 Min Plank hold 20 X Hollow Body…

Skillwork: Every 90 secs for 15 mins  2 Power Cleans + 1 Hang Squat Clean  Try to consistently keep adding weight.   Conditioning:  4 Rounds  60 Double Unders  20 Med ball…