WEEKLY PROGRAM Monday Conditioning 3 Rounds x 3 SETS (1:1) 15/12 Calorie Bike Erg 6 Hang Power Snatch 50/30 4 Muscle Ups *Do 3 rounds, then rest and repeat for 3 total SETS (9 rounds). Cap time 30 minutes 4 Sets (For quality) 12 Strict Ring Dips 12 Strict Pull Ups *Rest 3 minutes between sets….

Monday Conditioning 4 Rounds (Every 5:00 start a new round) 25/20 Calorie Bike  20 GHD Sit Ups 10 Squat Cleans (60-70-80-90) w:(40-45-50-55) *Increase the weight each round!  Accesory 3 Sets  8-12 DB Floor Press 8-12 Strict Pull Ups 8-12 Hammer Curls (2 sec eccentric) 8-12 Strict Ring Dips (2 second eccentric) *Rest 3-5 minutes between rounds!  Tuesday…

Monday Strength Back Squats 3 x 5 %80 Conditioning AMRAP 7 min 1,2,3,4,5… Power Snatch 40/30 2,4,6,8,10… Handstand Push Ups Rest 3 minutes 10 Rounds (waterfall) 200m Row-bike erg  10 Burpees Cap 20 minutes Tuesday 14:00-18:00 Ooen Box Wednesday Strength TEMPO Back Squats 5 x 3 reps @ 70% Conditioning 5 Rounds 500m Row 12…

WEEKLY PROGRAM Monday Barbell 5 x 3 Squat snatch ( fast single )  %70+ Conditioning 7 Rounds (Alternate on the bike in a team of 4, or rest 1 minute after each round!) 15/12 Calorie Assault Bike 3 Snatch 60/40 4 Overhead Squats  Cap. 25 minutes Tuesday Deadlift TEMPO Deadlifts (3-4 seconds) 5 x 3 reps …

WEEKLY PROGRAM Monday Barbell EMOM x 10 minutes 3 Power Snatch (Touch and go) 70/40 Conditioning 20.1 10 rounds for time 8 power snatch 10 bar facing burpees 15 min cap Tuesday Strength TEMPO Back Squats (3-4 seconds decent each rep) 5 x 3 reps %70 Conditionig 3 Rounds: 12 Calorie machine 8 Power Cleans…

Monday Strength Back Squats 6 x 3 reps @ same weight for all sets, around 82-85%. Conditioning AMRAP 12 5 Power Snatch 50/30 10 Toes to Ring (Or Toes to Bar) Rest 3 minutes Bottom to Bottom Tabata Air Squats! 8 Rounds of 20 seconds of max reps squats with 10 seconds of rest. Tuesday…

WEEKLY PROGRAM Monday Conditioning With a partner 4 Rounds (1:1) 15 Dumbell Snatch 75/45# 15 Handstand push ups Rest until the clock hits 25:00… 4 Rounds (1:1) 15 Deadlifts 70/50 20 Toes to Bar 15 Deadlifts  *Alternate rounds with your partner for these two workouts!  Tuesday With a partner for time 100 Calorie Row-Bike 100…

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.”…

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