WEEKLY PROGRAM Monday Warm up 3 sets 60 sec. On a machine 5 inch worm 10 inverted row 20 cossack squat 30 sec. Handstand hold Strength Back Squat -Work up to a heavy single for the day! Conditioning 10 Rounds 300m Row 10 Heavy Russian Kettlebell Swings *Alternate with a partner on the rower!  …

WEEKLEY PROGRAM   May 21, Monday Warm up 2 sets 90 sec on a machine 20 steps walkig lunge 20 cossack sqauat 10 sotts press ( barbell ) 30 sec handstand hold   Barbell Every minutes for 10 minute High Hang Snatch + Snatch (From floor)   Conditioning With a partner for time 2000m Row…

WEEKLY PROGRAM May 14, Monday Warm Up 3 sets 60 sec. On a machine 20 cossack squat 10 db sotts press 5 inch worm Strength Bench Press 6 x 2 reps *Work up to about 85% of Conditioning 5 Rounds 5 Bench press 90-50 5 Bar Muscle Ups Cap time 8 minutes * Rest 5…

WEEKLY PROGRAM May 7, Monday Warm up 3 Rounds 90 seconds on a machine 10 Lunge Presses (In a deep lunge, press barbell overhead, 5 each side) 10 Lateral Box Step ups 20 second HS hold (accumulate freestanding) Barbell Snatches -Up to a heavy single for the day! Conditioning 5 Rounds for time 15 Double…

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