Thursday 12/5/25
Skill-work: 3 Rounds 100 M Farmers Carry 20 weighted Knees to chest with med ball 20 GHD sit-ups 1 Min Plank or Hollow Hold Conditioning: Endurance Every Minute On the…
Wednesday 12/4/24
Skill-work: 3 Rounds 100 M Backwards Heavy Sled Pulls 12 each side Back Step Lunges of 2 plate deficit 12 Hip Banded RDLs of Pull-up Rig Conditioning: For Time: 21-15-9-6-3 …
Tuesday 12/3/24
Skill-work: Functional Bodybuilding 3 Rounds 12 Kneeling Single Arm Presses 12 Tempo Dips (3 sec negative) 2 Rounds 12 Lateral to Front Raise 12 OH Tricep Extensions Conditioning: 3 Rounds…
Monday 12/2/24
Skill-work: 4 X 8 Close Grip Bench Super Set with Max Effort BurnOut of Supinated Chin Ups **Extra Challenge try and work slow negative Rest 2 Mins Between Sets Conditioning:…