Yearly Archives: 2024

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…

Filthy Fifty 50 reps of each movement: *box jumps (24/20) *jumping pull ups *kettlebell swings (35/26) *walking lunges *knees to elbows *push press (45/35) *hip extensions *wall balls (20/14) *burpees…

Skill-work: Every Minute On The Minute for 10 Mins  1 Hang Power Snatch + 1 Full Snatch   (as heavy as possible)  Conditioning:  5 Rounds  30 Secs Max Effort /30 secs…

Skill-work:  400 M Farmers Carry  Every Drop equals  15  KB Swings  RX(70,53) Conditioning:  3 Rounds For Time: 400 M Run  30 Thrusters  30 GHD sit-ups  30 Pull-ups  Rx (75, 55)