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Monday 6/24

Strength: Front Squat 5 sets: 1 Tempo Pausing Front Squat 1 Front Squat

Tempo: 5s negative, 3s pause in bottom. Regular stand.

Set #1 - 60% of 1RM Front Squat Set #2 - 65% Set #3+4+5 - 70%


Conditioning: “Jack Daniels” For Time: 1,000 Meter Run 50 Thrusters (65/45) 30 CTB Pull-Ups




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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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