WEEKLY PROGRAM January 29, Monday Conditioning 5 Rounds (1:1) 20 Toes to Bar 20 Burpees over the Bar *Alternate rounds with your partner, Accessory 3 Sets 7 Single Arm Dumbell Strict Press (Each arm) 12 Single Arm Ring Row (12 each arm, adjust height as needed) January 30, Tuesday 3 Rounds (Start a new round…

WEEKLY PROGRAM   January 22, Monday Barbell Snatch Triples -Work up to a heavy set of 3 for the day! Conditioning Complete the 5 AMRAP’s Rest 2 minutes after each AMRAP! AMRAP 5 minutes 20 Wall Ball 9-6 10 Strict Pull Up AMRAP 5 minutes 20 Sit Ups 10 Burpee Box Jumps AMRAP 5 minutes…

WEEKLY PROGRAM January 15, Monday Barbell Clean Ladders 5-4-3 Reps for time 80-85-90 Rest as needed… 4-3-2 Reps for time 90-95-100 Rest as needed… 3-2-1 Reps for time 100-105-110 Conditioning Alternating Minutes x 15 minutes 20/15 Calorie Row 20 Push Ups 20 Toes to Bar   January 16, Tuesday Conditioning 5 Rounds 1:1 15/10 Calorie…

WEEKLY PROGRAM   January 8, Monday Conditionjng AMRAP 15 minutes 15/10 Calorie Bike 15 Push Ups *Alternate with a partner on the bike, *Rest 10 minutes Conditioning EMOM x 10 minutes 3 Snatch (full snatch) 60 kg 30 Double Unders EMOM x 10 minutes 3 Power Clean and Jerk 60 kg 30 Double Unders *…

WEEKLY PROGRAM January 1, Monday Rest Day!!! January 2, Tuesday Barbell Snatch For 10 minutes… 1 Rep Every 30 seconds @ 75% of your 1RM! Conditioning With a partner for time 90 Strict Handstand Push Ups 60 Squat Snatch 50-30 30 Deficit handstand push ups Cap time 25 minutes   January 3, Wednesday Barbell Power…

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