• Saturday, 06.25.22

    Team

    A. Tng Squat clean 3RM in 14 min

    Rest 2 min

    B. Max cal row in 7 min

    Rest 2 min

    C. AMRAP 12 alt 1:1

    150m row

    10 goblet squat 70/53

    25 double unders

  • Friday, 06.24.22

    A. For time

    20 wall walks

    35 hang power cleans 135/93

    50 wall balls (heavy if applicable)

    *time cap 12 min

    B1. Db Semi sup Bench x 10

    B2. Barbell bent over row x 10

    B3. Weighted plank or LSit hold

    B4. 100m shuttle weighted run

    ///

    Post class:

    A. Snatch grip Deadlift: heavy triple

    B. Strict hspu – 5 min work

    C. Bike 10-12 min. :30/:30

  • Thursday, 06.23.22

    Team

    AMRAP 35

    50/40 cal row

    40 db snatch 50/35

    30 t2b

    20 synchro burpees onto plate

    100’ db oh lunge (alt every 25’)

  • Wed, 06.22.22

    WLW !!

    A. Push Press 3RM + 2×3@90%

    B. Front Squat 5RM a/ :4 pause in hole

    ///

    Post class:

    MAP training

    AMRAP 8
    4 db devils press 50/35’s
    8 c2b pull-ups
    12 cal bike
    32 double unders

  • Tuesday, 06.21.22


    A1. Power Clean to 3RM

    A2. Seated box jumps x 2-3

    A3. Fwd triple bounding

    *18 min of work – target

    B. Conditioning:
    3 sets
    25 ghd sit-ups / weighted sit-ups
    25 push-ups
    25/20 cal row

    Rest 2 min between

    ///

    Post class:

    Running

    200m hard

    100m easy

    1 min rest

    X 10

    BECOMPLETE

    1. Reverse hyper 3 x 30
    2. Single leg wall sit hold x :20-:30 x 5 sets each side
    3. TabatA HS hold x 6-8
    4. Db rear flys 4 x 12-15
    5. Seated weighted calf raises 3 x 20
    6. Banded single leg hamstring curls 3 x 20 each side
    7. 5-7 min thoracic mobility
    8. Crossover symmetry
  • Monday, 06.20.22
    Monday Smiles

    First week of 3’a !

    A. Back squat 3RM + 1×3@90%

    B. Amrap 13

    18/14 cal bike c2

    14 Single alt db box step Overs 50/35 ——> ^ 24/20

    10 db front rack squat (2 DB’s!

    6 bbjo 24/20