WEEKLY PROGRAM   Monday   Rest Day !!!     Tuesday   Warm up (2 Sets) 20 Calorie machine 15 Shoulder Rolls 10 Dumbell Overhead Squats (Each Arm, light) 5 Dumbell Sotts Press (Each arm, light) Barbell Snatch 3 x 1 @ 85%+ (All 3 singles at or above 85%!) 2 x 2 @ 80%+…

WEEKLY PROGRAM   Monday   Strength Back Squat 4 x 6 reps @ 70%+ 2-5 kg   Conditioning Fittest Gorilla Challenge Wod 1 in a team of 3… 30 Partner Deadlift 180-110 20 Bar facing burpees (syncronized) 60 D-ball step overs 30-20 kg 20 Bar facing burpees (syncronized) 30 Partner Deadlift 180-110 cap time 9…

WEEKLY PROGRAM   Monday   Strength Deadlifts -Work up to a heavy single for the day!! Try for a PR!   Conditioning Alternating Minutes x 21 minutes Min 1: 15/12 Cal. Machine Min 2: 10 Strict HSPU Min 3: 20 V-Ups   Accessory 5 Sets 8 Strict Ring Dips 8 Dumbell Rows (8 Each arm)…

WEEKLY PROGRAM   Monday   Conditioning 10 Rounds, New Round Every 3:00 15 cal. on machine 30 Double Unders 8 Thrusters 50-30   Accessory Not for time 5 Rounds 20 GHD Sit Ups 10 Strict Pull Ups     Tuesday   Barbell Snatch Work (Heavy volume) 3 sets 1 Rep every 20 seconds x 3…

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