STRENGTH Squat or Power Clean 8 x 1 CONDITIONING Four Rounds for Time 5 Hang Power Cleans (135/95) 11 Toes to Bar 29 Wallballs (20/14) CORE/MOBILITY Superman/Arch Holds 4 x :15 1 Min Twisted Cross 1 Min Upward...
STRENGTH Strict Pull Up or Strict Chest to Bar 7 x 2 3 count negative each rep CONDITIONING For Time 21-15-9 Deadlift (225/155) 400M Run CORE/MOBILITY KB Side Bends 30 each side Cat and Cows 2 Min Legs on...
STRENGTH EMOM for 10 Min 2 Push Press CONDITIONING Three Rounds for Time 20 DB Walking Lunge Steps (50/35) 20 DB Snatch (50/35) CORE/MOBILITY 1 Min Couch Stretch 1 Min Butterfly 10 Downward Dog Abs each...
STRENGTH Front Squat 4 x 3 Standing Banded Straight Arm Pulldown 4 x 10 CONDITIONING Five Rounds 15/10 Cal Bike 10 Burpees *Coaches can run heats or you may sub a rower or ski erg. CORE/MOBILITY Accumulate 2 Min of an overhead plate hold 1 Min Lying Side Twist 1 Min...
Olympic Lifting 9:30AM CONDITIONING Three Rounds for Reps 1 Min Wallballs (20/14) 1 Min Sumo Deadlift High Pull (75/55) 1 Min Box Jumps 20 inch 1 Min Push Press (75/55) 1 Min Cal Row 1 Min Rest
STRENGTH Single Leg DB Romanian Deadlift 4 x 8 CONDITIONING Three Rounds 50 Air Squats 10 Hang Power Cleans (135/95) 7 Ring Muscle Ups (Modify with Bars, Transitions or Pull Ups and Dips) CORE/MOBILITY 1 Min Saddle 1 Min...
