Yearly Archives: 2024

Skill-work:  Strict Press  4 X 10  Accessory  2 Sets  12 Lateral Raises  12 Upright Rows  Conditioning:  As Many Rounds in 15 Minutes  10 Renegade rows (20/30) 20 Ball Slams (25/40) 

Skill-work: 3 Round NFT 10-12 Rack Pull-ups Feet Elevated Tempo  10-12 Landmine meadows row  10-12 Reverse Rear Delt Flys  Conditioning:  “Cardio Killer”  6 Rounds For Reps 1 Min Rowing For…

Skill-work: Stop Deadlift (no Bouncing off floor)  5 X 3  Conditioning: 3 Rounds For Time  500 M Row  15 Power Cleans  20 Jump Squats  RX(115,75) 

“Filthy Fifty” For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back…

Skillwork/Accessory : 3 Rounds  10 Pull-ups (weighted if possible) Rest 1 Min  10 Ring or Matador Or Bench Dips (weighted if possible) Conditioning  21-15-9  Hang Full Snatch RX(95/65)  Chest 2…