Wednesday 8/17/22
Skill-work: 3 Sets 12 each leg Pole Banded Behind the knee DB Lunges 12 KB goblet Spanish Squats Conditioning: 10 Rounds 4 Power Cleans 15 Wall Balls (20/14) RX(155, 105)…
Tuesday 8/16/22
Skill-work: 3 Rounds NFT 60 secs Weighted Plank 12 GHD Raises ( Adv weighted) Conditioning: 4 Rounds 6 Mins to Complete 1000 M Row Max Burpees over the rower Rest…
Monday 8-15-22
Skill-work: Flat Barbell Bench Press 3-3-3-3-3 Supplement Ring flys 2 x 12 Conditioning: As Far As Can make in 12 Minutes Push Jerk (135/95) adv (155/105) 1-2-3-4-5-6-7-8…… Strict Pull-ups 2-4-6-8-10-12-14…
Friday 8/12/22
Skill-work: 12-15 Minutes Build to a Heavy Complex 1 Push Press + 2 Push Jerk + 1 Split Jerk Conditioning: 8 Rounds 30 on/15 off for Total Reps 30 secs…
Thursday 8-11-22
Skill-work: 3 Rounds For Skill 12 Heavy Landmine pause hack squats 12 Heavy Front Foot elevated Lunges quad focus 12 barbell Goodmornings 75 sec Plank (advanced weighted) Conditioning: “Unbroken” 21-15-12-9…