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Thursday 10/10

Thursday "Pre-Game"

3 Rounds (Not For Score): 2 Minute Light Bike, Row, Ski Erg or Run 3 Strict Pull-ups 6 Push-ups 9 Kettlebell Swings (53/35) (K: 22.5/15) 12 Air Squats 15 AbMat Sit-ups


Directly Into…3 Rounds (Not For Score): 2 Minute Light Bike, Row, Ski Erg or Run 3 Hang Power Cleans 3 Front Squats 3 Push JerksBarbell: 40-50% of 1RM Clean and Jerk




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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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