WEEKLY PROGRAM April 24, Monday Barbell Snatch Doubles Work up to a heavy double for the day. Conditioning In a team of 3 150 Calorie Bike-row 150 Deadlifts 90-50 150 Handstand Push Ups ( deficit 10 ) *Alternate 25’s cap time 30 minutes   April 25, Tuesday Conditioning With a partner for time 120 Calorie…

WEEKLY PROGRAM April 17, Monday Conditioning For time 21-15-9 Pistols Left Leg Pistols Right Leg 12-9-6 Muscle Ups *At the 15:00 mark start… 21-15-9 Hang Power Cleans 60-40 12-9-6 Muscle ups Time cap. 25 min. Core work 3 Sets not for time 15 Strict Toes to Bar 1 Minute Side Plank (Each side)   April…

WEEKLY PROGRAM April 10, Monday Strength Back Squat 6 x 3 Reps *75-80 % for 1 Rm . Conditioning With a partner for time 100 Calorie Row (Alt. 20’s) 100 Deadlifts 70-40 (Alt. 20’s) 100 Wall Ball (Alt. 20’s) 100 Muscle Ups ( Alt. 5’s) 100 Wall Ball 100 Deadlift 100 Calorie Bike (Alt. 20’s)…

WEEKLY PROGRAM April 3, Monday With a Partner 10 Rounds for time ( Alternating rounds ) 4 Muscle Ups 7 Handstand Push Ups 12/10 Calorie Assault Bike 3 Sets for quality 1 minute Side Plank each side 15 strict Toes to Bar   April 4, Tuesday Conditioning Back Squats 5 x 10 reps Conditioning A-…

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