October 30, 2019

Strength & Skill Every :90 for 5 sets: 5 Shoulder to OH (bar must start on floor); Build Conditioning 24:00 Alternating EMOM of: A – 10 KB Clean and Jerks (5R/5L) B – 3 Bar Muscle Ups C – 10 KB Thrusters (5R/5L) D – 6 C2B Pull...

October 29, 2019

Strength & Skill 8:00 EMOM of: 5 Goblet Squats + 25’ KB FR Walking Lunge (switch sides each set) Conditioning 4 Rounds for time of: 15 Wall Balls (20/14) 15 Alt. DB Snatches (50/35) 15 DB Box Step Ups (24/20)

October 28, 2019

BBG Every :90 for 6 sets: 5 Overhead Squats – bar must start from floor; build each set. Conditioning 14:00 AMRAP of: 14 Cal Row 7 C2B Pull Ups 5 Squat Snatches (135/95)

October 26, 2019

Strength & Skill A – 4 x 8 Bench Press – rest :90 B – 4 x 8 Bent over dual DB row – rest :90 Conditioning 16:00 Partner AMRAP of: 1K Row (switch every 100m) 40 Synchro AB Mat Sit Ups 30 Synchro Air Squats 20 Synchro Burpees 10 Synchro Push...

October 23, 2019

Strength & Skill Every :90 for 5 sets: 4 Shoulder to OH (bar must start on floor) Build Conditioning 24:00 Alternating EMOM of: A – 6 Dual DB Clean & Jerks B – 6 HSPU C – 10 Wall Balls D – 15’ HS...