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Friday 9/6

Strength Thruster

Build to Heavy 10-Rep Thrusters


Conditioning "Charlie Horse"

For Time: 10 Wallballs, 15/12 Calorie Row (Rx+Bike) 20 Wallballs, 15/12 Calorie Row 30 Wallballs, 15/12 Calorie Row 40 Wallballs, 15/12 Calorie Row 50 Wallballs, 15/12 Calorie Row


Mod reps for wall balls- 10-15-25-30-35 or 5-10-15-20-25




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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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