Yearly Archives: 2024

Skill-work: Core Work  3 Rounds  30 GHD Situps  30 sec Lsit  20 T2B  1 Min Hollow Hold  Conditioning: As Many Rounds in 20 Minutes  400 M Run  15 double push…

Skillwork: Barbell Cycling Work  Hang Power Clean TNG   5 X 5  Rest 75 secs per set As heavy as possible  5 X 5  Weighted Matador Dips  Conditioning: 10-8-6-4-2 Hang Squat…

Skill-work: 3 X 20 Hip Thrusts  Super Set with 3 X 15  Weighted GHD Hip Extensions 1 sec pause at top  Accessory  Ring or Rower Hamstring Curls  3 X 15-20 …

Monday.Skill-work:3 X 3 Push Press 3 X 2 Push Jerk 3 X 1 Split Jerk  Conditioning:Old Open WorkOut 17.5Race the Clock to Finish (Time CAP 24 mins) 10 Rounds AMRAP9 Thrusters  (95/65)35 DU’s 

Time CAP 30 Mins  Run 200 M  5 Pullups  7 Burpees  9  JumpSquats  20 DU’s  Run 200 M  2 Rounds  5 Pull-ups  7 Burpees  9 Jump Squats  20 DU’s  Run…