WEEKLY PROGRAM April 30, Monday Warm up 2 Rounds 2 minutes on a machine 10 Cossack Squats (Each side) 10 Sotts press (Behind the neck, snatch grip, in a squat hold) 10 Clean grip Overhead squats (As close as you can get your hands) 30 Second Handstand Hold Strength Back Squat 3 x 5 Reps…

WEEKLY PROGRAM April 23, Monday * Open Box   April 24, Tuesday Warm up 2 Sets 1:00 on a machine 5 Inch Worms 20 seconds freestanding handstand hold practice 10 Romanian Deadlifts Conditioning With a partner for time 100 Double Unders (Each, together at same time) 50 Wall Ball 9-6 (Each, together, synchronized) 30 m…

WEEKLY PROGRAM April 16, Monday Warm up 2 Sets 1 Min on a Machine 10 Strict Press while holding a low lunge (5 each arm, use barbell) 10 Inverted Rows Conditioning 5 Rounds for time 5 Parallette HSPU 50 Double Unders 5 Muscle Ups @ 15:00 mark 5 Rounds for time 5 Parallette HSPU 5…

WEEKLY PROGRAM April 9, Monday Warm up 3 Sets 20/15 Calories on any machine 5 Sotts Press (Each arm, light dumbell) 10 Cossack Squats (5 each leg) 30 Second Handstand Hold Conditioning 4 Rounds (1:1) 25 Toes to Bar 15m Overhead Single Arm DB Walking Lunge (65/45#) 100 Double Unders *Alternate rounds with a partner…

WEEKLY PROGRAM April 2, Monday Warm Up 2 Rounds 90 Second on a machine 20 Walking Lunge steps (10 each leg) 20 Dumbell Hang Snatches (10 right arm then 10 left arm) 30 Second Handstand Hold AMRAP 30 minutes Partner 1: 400m Row Partner 2: 6 Single arm Dumbell Hang Clean and Jerk 65/45# (6…

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