Monday 1/27/25
Skill-work: Front Squats 5 X 5 @ 65-70% of the last 1 rep weight from last week Conditioning: Every 2 Minutes For 8 Rounds 5 Hang Squat Cleans (155/105) 10…
Saturday 1/25/25
6 rounds 400 m run 15 burpee box jump overs (24/20) 10 cals on bike 6 alt DB snatches (50/35)
Friday 1/24/25
Skill-work: 3 rds 100 m sled pull forward to backward 1 min weighted plank hold 3 wall walks Conditioning: 5 rds 30 sec work/ 15 sec rest Renegade Rows Jump…
Thursday 1/23/25
Skill-work: 4 Rounds 10 Seated Z Press Heavy 10 Strict C2B supinated Pull-ups 10 Matador or Ring Dips (adv weighted) Conditioning: 6 Rounds 100 M Sprint 15 Box Jumps (30”/24”)…
Wednesday 1/22/25
Skillwork: Front Squat 5-5-3-3-1-1-1 Conditioning: 21-15-9-6-3 DeadLifts (225/155) Lateral Over and Back Burpees on Bar 25 DU’s Each Round