Experienced

Tuesday 200114 – Experienced

Strength A1. Strict Handstand Push Up 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps from last week) A2. Weighted Strict Pull Ups 3×6-7, across (2.5 – 5lbs heavier than last week) Conditioning 7 rounds for… Read more »

Sunday 200112 – Experienced

Strength Bench Press 5×5+, building Note: In your final set, perform a set of max reps. Conditioning 20 minute alternating EMOM: M1: 8 Hang Clean and Jerks (95/65) M2: 10/8 Calorie Echo Bike M3: 50 Double Unders M4: 15 No… Read more »

Saturday 200111 – Experienced

Strength A1. Goblet Kang Squat 3×10, building A2. Bar Muscle Up or Chest to Bar Practice Conditioning 12 minute AMRAP: 20 Alternating Hang Dumbbell Snatches (50/35) 40 Air Squats 20 Pull Ups

Tuesday 200107 – Experienced

Strength A1. Strict Handstand Push Ups 3×2-3 reps shy of failure A2. Weighted Strict Pull Ups 3×5-7, across Conditioning 9 minute AMRAP: 15 Shoulder to Overhead (95/65) 15 Toes to Bar 30 Box Step Ups (24/20)

Saturday 200104 – Experienced

Strength A1. Single Arm Dumbbell Front Rack Squat 4×7/side, building A2. Hanging Single Leg L-sit 4×15 seconds/side Conditioning 10 minute AMRAP: 10 Wall Balls (20/14) 5 Pull Ups (Rx+ Bar Muscle Ups) 10 Sit Ups