Author: kat

Skill-work: 12 Minutes  Work to 5RM Bench  At the Finish of each attempt complete Max Strict Ring Dips  Conditioning:  Sprint to Rest  6 Rounds at All Out Intensity  10 HP…

Skill-work: 2 Rounds  20 GHD Sit-ups  20 V-ups  20 Ring Out and Backs ( Like a rollOut on Rings)  20 Hollow Rocks or 30 sec Hollow Hold  Conditioning:  50-40-30-20-10 Row…

Skill-work:  Thruster  5 X 3  increasing in weight Rest between sets Conditioning:  21-15-9-6 Back Squats  (165/115) Devils Press (35/25)

Conditioning:  5 Rounds  400 M Run  50 Ab mat sit ups 40 HR Push-ups  30 hang Power Snatch  20 DB Walking Lunges  10 T2B

Skill-work: Build to Heavy 2 Rep  Then  Every 2 Minutes for 4 Rounds  5-8 Heavy DeadlIfts  Accessory  2-3 Rounds  12 Gliding Hamstring Curls ( Use Ring and Box)  12 Reverse…