Thursday 9/26

Skill Conditioning

3 Giant Sets: 50' Single Dumbbell Overhead Walking Lunge 12 Med Ball Good Mornings 12 Single Dumbbell Box Step-ups (24/20)

Rest 2 Minutes Between Sets

Conditioning Capacity Builder

5 Sets, Not for Time: 40 Unbroken Double Unders 40% Unbroken Pull Ups (Rx + Ring Muscle-Ups)

Shout out to Dustin He has been coming a little over a year. He started off with a few punch cards and made it to class whenever his schedule allowed. he has recently upgraded to Unlimited and has been making HUGE progress gains! His form on lifting has improved a ton and he just got his first rope climb! Keep it up Dustin!


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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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