WEEKLY PROGRAM January 30, Monday Conditioning “Partner Murph” In a team of 3 300 Pull Ups 600 Push Ups 900 Air Squats One partner is always rowing 250 meters Time cap. 50 minutes   January 31, Tuesday Barbell Snatch Every Two minutes for 8 sets 2 Reps 75%+ *Try and get all of your sets…

WEEKLY PROGRAM January 23, Monday Strength Back Squat 5 x 5 Reps Conditioning A- For time 12-9-6 Hang Power Snatch 50-30 Strict Handstand Push Ups Rest two minutes 6-9-12 Hang Power Snatch Strict Handstand Push Ups Time cap. 15 minutes *Rest 10 minutes B- Alternating Minutes x 12 minutes 15 Toes to Bar 12 Bar…

WEEKLY PROGRAM   January 16, Monday Strength Back Squat 6 x 3 Reps 75-80 %   Conditioning A- Alternating minutes x 10 minutes 16 Calorie Row 16 Pistols (Alternating legs) B- Alternating minutes x 10 minutes 12 Push Press 50-30 12 Toes to Bar C- Alternating minutes x 10 minutes 8 Strict L-Pull Ups 8…

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 WEEKLY PROGRAM 2 January Monday Strength Power Snatches 6 x 3 reps (70-75% of 1Rm Full Snatch) Conditioning 5 Rounds 20 Pull Ups 15 Bar Facing Burpees 10 Thrusters 60-30 1:1 work:rest Time Cap. 30 min. Core Accessory Work 3 Rounds 20 Bar Dips 1 min Plank Right side elbow 1 min Plank Left side…

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