WEEKLY PROGRAM September 25, Monday Strength Back Squats (Session 9/12) 6 x 6 Reps @ 70% + 10-20# from first week or +5-10# from last week Conditioning With a partner for total time 5 Rounds ( Each Partner ) 100 Double Unders 30 push ups Right into… 200 GHD Sit Ups (Sets of 20 each)…

WEEKLY PROGRAM September 18, Monday Strength Back Squats (Day 2, Week 2 – session 6/12) 7 x 5 Reps @ 75% (+3-5 kg from last time!) With a partner for time 3 Rounds 50 Cal. Bike 20 Squat cleans 80-50 50 Burpees Cap time 25 minutes   September 19, Tuesday Barbell EMOM x 10 minutes…

WEEKLY PROGRAM September 11, Monday Strength Back Squat (Week 1 Day 3) 8 x 4 reps @ 80% Conditioning 21-18-15-12-9 reps of 20 GHD Sit Ups (Before each set) DB Snatch 75/45# Strict HSPU cap time 25 minutes September 12, Tuesday Conditioning 10 Rounds 30 Double Unders 15 Toes to Bar 10 Power Snatch 43-30…

WEEKLY PROGRAM September 4, Monday Strength Deadlifts 3 x 5 Reps *70-75 % Conditioning 10 Rounds (1:1) 15 Calorie Row 10 Strict HSPU 5 Shoulder to Overhead 70-40 (From floor)   September 5, Tuesday Strength Back Squats 6 x 6 Reps @ 70% Conditioning In a team of 3 30 Calorie Assault Bike (Each partner…

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