WEEKLY PROGRAM October 30, Monday Strength Paused Back Squats 5 x 3 Reps @ 80% *1-2 second pause in the bottom of each rep Conditioning In a team of 3 120 Dumbell Snatch 65/35# 120 Strict Handstand Push Ups 120 Muscle Ups *To accumulate reps, you must have one partner holding a 50/30 kg barbell…

WEEKLY PROGRAM October 23, Monday Barbell Snatch Work up to a heavy single for the day Conditioning 5 Rounds (Each round is for time) 40 Double Unders 30 Air Squats 20 Calorie Row 10 Power Clean and Jerks 50-30 *Start a new round every 6:00!   October 24, Tuesday AMRAP 10 minutes 7 Muscle Ups…

WEEKLY PROGRAM October 16, Monday Barbell Snatch • Work up to a heavy single for the day (Not a max, just a heavy single that is technically sound) Conditioning 5 Rounds for time 20 Wall Ball 9-6 15 Strict Pull Ups 50 Double Unders 25 Push Ups Cap time 25 mimutes   October 17, Tuesday…

WEEKLEY PROGRAM October 9, Monday Barbells Snatches -Work up to a heavy single for the day ( x 2 singles at each weight) Cap time 15 minutes Conditioning 5 Rounds In 2:00 complete 10 Squat Snatches 50-30 In next 2:00 complete 10 Muscle Ups   October 10, Tuesday Barbells Power Clean and Jerk Work up…

WEEKLY PROGRAM October 2, Monday Strength Back Squats (Session 12/12, last one!) 10 x 3 reps @ 85% (+3-5kg from last time) *Last squat session in this squat cycle! Conditioning 10 Rounds 6 Dumbell Snatch 75-45# 4 Muscle Ups 2 Paralette HSPU *1:1 Work:Rest, or alternate rounds with a partner like we did! Cap time…

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