Experienced

Sunday 191201 – Experienced

Strength A1. Dual Kettlebell Front Rack Russian Step Ups 4×8/side A2. Triple Single Leg Jump with 2 second pause each landing, 4 sets/side Conditioning 4 rounds of 2 minute AMRAP: 10 Alternating Hang Dumbbell Snatch (50/35) 10/side Contralateral Dumbbell Suitcase… Read more »

Tuesday 191126 – Experienced

Strength Sumo Deadlift 7-7-5-5-3, building Partner Conditioning For times: 2,000/1,600 m Row (switch every 1,000/800 m) Rest 2 minutes 1,500/1,200 m Row (switch every 750/600 m) Rest 2 minutes 1,000/800 m Row (switch every 500/400 m) Rest 2 minutes 500/400… Read more »

Monday 191125 – Experienced

Strength Overhead Squat 5×4, match or beat last weeks weight Conditioning 30-20-10 reps for time: Single Arm Dumbbell/Kettlebell Thruster (50/35 lb or 24/16 kg) Burpee Over Dumbbell/Kettlebell

Sunday 191124 – Experienced

Strength A1. Dual Dumbbell Russian Step Up 4×8/side, building A2. Triple Broad Jump x 4 sets Conditioning EMOM until failure: M1: 4 Hang Power Cleans (95/65), 4 Burpees, 4 Box Step Ups M2: 4 Hang Power Cleans (95/65), 4 Burpees,… Read more »

Monday 191118 – Experienced

Strength Overhead Squat 6×3, building Conditioning Complete 3 sets for max quality reps: 1 minute AMRAP: Left Arm Only Kettlebell Snatch 1 minute Rest 1 minute AMRAP: Right Arm Only Kettlebell Snatch 1 minute Rest