Monday 12/23/24
Skill-work: 10 X 100M Sprints on The Minute Conditioning: As Many Rounds In 15 Minutes: 2 Wall Walks or MOD 5 x Box Walks 10 Box Jump Overs (24”,20”) 20…
Saturday 12/21/24
For time: DECK OF CARDS Hearts - air squats Diamonds - push ups Clubs - box jumps Spades - ring rows Jack - 25 sit ups Queen - 200 m…
Friday 12/20/24
Skill-work 4 Rounds Build to Heavy Complex 3 Push Press 3 Push Jerk + 3 Split Jerk All Without Setting Bar Down Conditioning: AMRAP 15 Min 100 M Farmers Carry …
Thursday 12/19/24
Skill-work: 3 Rounds 10 Strict T2B 15 Barbell Ab Roll Outs 20 GHD Sit-ups (weighted) Conditioning: 3 Rounds Run 800 Meters 20 Burpees 20 Dips (Ring, Matador or Bench)
Wednesday 12/18/24
Skill-work: Warm Up Movements and get Really Warm!! Conditioning: Not For Time For Strength : 10-9-8-7-6-5-4-3-2-1 DeadLift (275/205) Bench Press (185/115) Front Squat From Ground (155/105)