Tuesday 12/17/24
Skill-work: 3 Rounds 10-12 Barbell bent Over Rows 12-15 Banded Pull Aparts Conditioning: For Time: 6-9-12-15-18-21-24 Double DB Snatch (30/20) 6-9-12-15-18-21-24 Pull ups 15 Ball Slams (40/25) each rd
Monday 12/16/24
Skill-work: 5 X 3 Pause Back Squat Accessory DB Quad Extensions or Banded Body weight extensions 3 x 15-20 Conditioning: 3 Rounds For time 21 Squat Cleans (95/65) 21 Box…
Saturday 12/14/24
Conditioning: For Time 50 Step Ups (20/30) 200 M Run 50 Wall Balls 200M Run 50 1 arm Snatches 200M Run 50 GHD SitUps 200M Run 50 Ring Rows 200M…
Friday 12/13/24
Skill-work 4 Rounds of Superset 10 X DB Reverse Flys on bench 10 X Straight Arm banded Pulldown Conditioning: “Nancy” 5 Rds 400 M Run 15 OH Squats (95/65)
Thursday 12/12/24
Skill-work: 3 Rounds Farmers Carry 100 M 5 Wall Walks (chest starts on floor) 10 Strict HSPU or Seated z Press 10 Plank Ring Sprawls Conditioning: 4 X 3 Minute…