Author: kat

Skill-work: Deadlifts  3 X 10  Rest 2-3 Mins between  Conditioning:  As Many Rounds 15 Mins  15 Pull-ups  15 Wall Balls  (25,16 DBall) 20 OH Plate Lunges (45,25) 15 Cal Bike

Skill-work: 3 Rounds Accessory Work 15 Strict T2B 10 KB Windmills Each arm  15 Strict Atomic Sit-ups  1 Min GHD Hollow Iso Hold  Conditioning:  “The Ghost” 6 Rounds: 1:00 Max…

Skill-work:  Continued From Last week Snatch work  Every Min On the Min for 8 Mins  1 High Hang Snatch + 1 BKN Snatch + 1 OH Squat  **If Lack flexibility…

Skill-work: 4 Rounds Functional BodyBuilding Focus  10-12 Pull-Up Negatives (3 sec Negative)  **Can set up as a Rack Pull-up 10-12 Landmine Meadows Rows  10-12 DB Spider Curls  Conditioning:  7 Rounds…

Skill-work: Back Squat  4 X 4 only 1 Breath at the top (No Pausing)  Conditioning: As Many Rounds In 20 Mins  12 Ring Dips  6 HSPU  12 Pistol Squats