Author: kat

Skill-work:  DeadLift  Build to working weight  Then 3 X 10 (all at same weight) Conditioning:  7 Rounds  Complete as a Sprint Rest : Every 2:30 Complete  200 M Run  7…

Skill-work: 5 x 10  Bent Over Barbell Row  *after each set Heavy Sled push to Pull Conditioning:  AMRAP 14 Minutes  10 Clean and Jerks (95/65) 10 HR Push-ups  10 Box…

Skill-work: 3 Rounds  1 arm Farmers Carry 100 M (switch sides halfway)  1 min Plank 4 TGU (2 per arm) Conditioning: Open Wod 25.2 For Time 21 Pull-Ups 42 Double-Unders…

Conditioning:  Chipper  50 Jumping Pull-ups  4 Cone Suicide Sprint  50 HR Push Ups  4 Cone Suicide Sprint  50 Walking Lunges (20/30) 4  Cone Suicide Sprint  50 DB Clean and Jerk…

Skill-work CG Bench Press 5 X 5  30 Sec Nose and Toes Hold Between  Complete as a Super Set  Conditioning:  4 Rounds  1 Min Push ups 1 Min Pull-ups  1…