WEEKLY PROGRAM Monday Warm up 1 Minute spiderman stretch (Each side), 1 minute squat hold ankle rolls, calf stretch 2 rounds of 10 single arm dumbell strict press + 10 push ups + 20 air squats. With a partner ( waterfall ) 10 Rounds for time 10 Dumbell Thrusters 50/35# 10 Sumo Deadlift High Pulls…

WEEKLY PROGRAM   Monday Warm up 2 rounds of 20 shoulder rolls 10 double dumbell Romanian deadlift 5 dumbell strict press (each arm). Then 2 minutes of spiderman stretch + 2 min wrist stretch Conditioning In a team of 3 for time 30 Power Cleans 70/45 60 Strict Handstand Push Ups 30 Power Cleans 80/50…

WEEKLY PROGRAM Monday Conditioning With a partner for time 21-15-9 reps of: Deadlift 100/60 (While partner holds handstand) Thrusters 40/30 (While partner holds hang on pull up bar) Gymnastic work 15-12-9 Muscle Ups *Rest 2 minutes after each set is completed! Tuesday Strength Push Press 10,10,10,3,3,max reps *Increase the weight a little each set Conditioning…

WEEKLY PROGRAM   Monday Warm up – 5 minutes bike (30 seconds easy, 30 up tempo x 5) spiderman stretch squat hold 1-2 minutes ankle mobility (stair stretch) 2 rounds of 20 shoulder rolls and 6-10 inverted rows   Strength EMOM x 10 minutes (Same minute!) 3 Thrusters 60/40 5 Strict Pull Ups   Conditioning…

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