WEEKLY PROGRAM   Monday   Conditioning With a partner for time 100/80 Calorie Assault Bike 100 Thrusters 50-30 100 toes to Bar Cap time 20 minutes   Strength/Accessory work 4 Sets (Not for time but for quality) 10 Single Leg KB Deadlifts (2 x 24’s/2 x 16’s) (10 each leg!) 10 Alternating Arms KB Strict…

WEEKLY PROGRAM   Monday   Strength Deadlifts 5 x 5 Reps @ 75% Conditioning 5 Rounds (New round every 3:00) 15 GHD Sit Ups 15 Burpees 20 m Front Rack Walking Lunge (2 x 24-16 KB’s) Cash out 2 sets 30 Banded Tricep Extensions 30 Seconds Handstand Hold   Tuesday   Strength Back Squats 2…

WEEKLEY PROGRAM   Monday   Back Squats -Work up to a heavy single for the day -Drop andha hit a heavy double ( 85%) -Drop and hit 1 x 10 reps ( 70%)   Conditioning   5 Rounds (New round every 3 minutes) 10 Bench Press 80-40 12 Russian Kettlebell Swings 32-20 14 Pull Ups…

WEEKLY PROGRAM Monday Grand opening İn a team of 4… 3 Rounds for time ( waterfall style ) 50 Air squat 25 Burpees 50 Air squat 25 ground to overhead Cap time 30 minutes Tuesday Strength Strict Press 5reps @ 65% 5reps @ 75% Max Reps @ 85% Conditioning 5 Rounds for time 3 Power…

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