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Friday 7/19

Strength Overhead Squat 10:00 to build to a heavy 10-Rep for the day.


Conditioning For Time 2 Rounds: 8 Power Snatches 135/95 (Rx+155/105) 8 Bar Facing Burpees

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2 Rounds: 8 Power Snatches 115/75 (Rx+135/95) 8 Bar Facing Burpees

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2 Rounds: 8 Power Snatches 95/65 (Rx+115/85) 8 Bar Facing Burpees






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Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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