December 14, 2019

Strength & Skill 1A – 4 x 8 Close Grip Bench Press – rest :90 1B – 4 x 8 Bent Over Barbell Row – rest :90 2 – 2 x ME Push Ups + ME Push Ups w/ hands on a bench + ME Push Ups from knees – rest 1:00 between sets Conditioning 4 rounds for time in...

December 13, 2019

BBG Every 2:00 for 6 Sets (Start @ 50% & Build) 3 Low Hang Power Snatches (drop every rep) Conditioning 20:00 Alternating EMOM of: A – 5 Supinated Strict Pull-up (add weight from foot if needed) B – 12 Alternating DB Snatches C – 2 DB TGU (1R/1L)...

December 11, 2019

Strength & Skill 1 – 3 x 10 Back Squat (increase weight from last week) – rest :90 2 – 2 x 10 (each leg) Bulgarian Split Squats (Hold goblet KB if needed) – rest :90 Conditioning Every 3:00 for 5 sets: 15/12 Cal Row 20 Wall...

December 10, 2019

Strength & Skill: 1 – Every :90 for 6 sets 5 Barbell Push Press (Build; Add weight from last week) 2 – 5:00 EMOM of: 8 Dual DB Arnold Press Conditioning: 8:00 AMRAP of: 100’ Dual KB Front Rack Carry (25’ Sections) (70/55) 50’ HS Walk (Scale to bear...

December 9, 2019

BBG 1 – Every 2:00 for 6 Sets (starting @ 55% & build) 3 Low Hang Full Cleans (Drop every rep) 2 – 5:00 EMOM of: 2 Clean Pulls @ 80-90% Conditioning For time: 21-15-9 Power Cleans (135/95) Bar Facing...