• Saturday, 06.19.21
    Team Saturday

    Teams

    For time:

    50 synchro abmat situps (passing wb back forth)

    50 synchro db snatch 50/35

    100/75 cal row

    50 db devils press 50/35

    50 db box step ups 50/35’s to 24/20

    100/75 cal row

  • Friday, 06.18.21

    Function / Fitness

    A. AMRAP 7

    3 strict pull-ups

    6 alt db snatch

    18 DU

    Rest 3 min

    AMRAP 6

    5 burpee jumping pullups

    10 hang power clean 95/63

    5 burpee box jump overs 24/20

    /

    Into,

    Front rack single leg squats

    6 sets of 8. Rest :30-1 min between sets @31X1 tempo

    *8 one side then 8 the other

  • Thursday, 06.17.21

    Please make sure to check on our private fb group for abbreviate schedule. Message a coach with any questions. Thank you

    Team Thursday

    A. 2500m – Team TT

    *swap every 250m

    B. AMRAP 12

    20 synchro hang power cleans 155/103

    40 bar lateral burpee (1 working at a time)

    50 double unders (each) (1 working at a time)

  • Wed, 06.16.21


    A. MAP Training
    AMRAP 12
    5 strict HSPU / 2 wall walls
    10 alt pistols / 10 alt box step ups
    15 t2b / k2E and tucks

    Rest 2 min / transition

    B1. Deadlift 3-3-3-3-3

    B2. 100m shuttle @90%+

  • Tuesday, 06.15.21

    Skill: HS Walk / Static Holds

    B. Afap

    7 rds

    20/15 Cal Row

    20 wall balls 20/14 to 10/9’

    Rest 1 min between

    * heavy WB for Performance + is option. Athletes should be able to target unbroken WB if considering.

  • Monday, 06.14.21

    5 days CFF.

    /

    Announcement:

    Please tune into the FB private group for schedule, This coming Wed through next Tuesday. Very few changes, but do to coaches traveling, there are a couple things to note.

    Fitness / Performance:

    A. Bench Press / Split Jerk – 3RM

    *choice

    B. Back Squat Cluster 4.3.2

    *building on prior weeks.