WEEKLY PROGRAM Monday Conditioning With a partner for time 120 Thrusters 30/20 120 Pull Ups 80 Thrusters 40/25 80 Chest to Bar Pull Ups 40Thrusters 50/30 40 Bar Muscle Ups Cap time 30 minutes Accessory  4 Rounds 30 GHD Sit Ups 0:50 D-ball Bear Hug Hold 50/30 Tuesday Strength Back Squats -5 x 1 rep  -5 reps …

WEEKLY PROGRAM Monday StrengthBack Squats-Work up to a heavy double for the day!  -Drop to 90 or 95% of your double weight and hit one max reps set! Conditioning AMRAP 20 minutes 250m Row3,6,9,12,15, 18 Power Snatch 50/30 10 Handstand push ups*Alternate in a team of 3 on the row! Tuesday Barbell Conditioning Power Cleans…

WEEKLY PROGRAM     Monday   Strength Back Squat 5,5,5 %80   Coditioning For time: 100 Dumbell Snatch #65/35 *EMOM including 0:00 complete 10 Wall Ball 9/5 Cap time 15 minutes       Tuesday   Strength Strict Press 5,5,5 @ 75%     Barbell conditioning With a partner alternating round (each) For time 3 Rounds “D.T.”…

WEEKLY PROGRAM     Monday   Strength Back Squat 3 x 6-8 reps %80     Conditioning   4 Rounds 20 Calorie machine 15 HSPU   Rest 5 minutes   4 Rounds 20 Toes to Bar 100 Double Unders   Cap time 30 minutes       Tuesday   Barbell EMOM x 5 minutes 5…

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