Thursday 9.16.21

WARM UP 2-3 Rounds: 15/12 Calorie Bike 3 Walkouts + R/L Samson + 10 Air Squat + 10 Bar Kips CONDITIONING 4 RFT “Ugly Mile” 400m Run 20 MB Cleans (20/14) 20 Knee Raises 20 Push-ups 20 Sit-ups

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Wednesday 9.15.21

DEADLIFT 5 sets of 5 @ 60-65% of 1RM 5 sets of 3 @ 70-75% of 1RM CONDITIONING 5RFT 40 Doubles Unders 9 Hang Power Clean (115/85) 6 C2B Pull-ups scale: weight, 60 singles, 250m Row, 15/12 bike, 9 pull-ups, 12 ring row.

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Tuesday 8.10.21

STRICT PRESS + GYMNASTICS 3-5 Rounds: 12 BB Strict Press + Handstands, HSPU, or Handstand Walk practice. CONDITIONING For Time: (w/partner) 600m Run 200 Double Unders (300 Singles) 600m Run 60 Burpee Box Jump Overs (24/20) 600m Run run together and split reps equally

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Friday 8.06.21

SQUAT COMPLEX 15min to best complex, build in weight OHS, Front Squat, or Back Squat 1 Pause Squat + 2 Regular Tempo Squats AMRAP 20 15 T2B 12 Push-ups 9 Hang Power Snatch (95/65) 200m Run (manhole) scale weight and sit-ups

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Thursday 8.05.21

RECOVERY/CONDITIONING 6 Rounds: (24min) Min 1: 10-15 Calorie Row Min 2: 10-15 KBS Min 3: 10-15 Knees 2 Elbows/Chest Min 4: 10-15 Burpees no score today… just a lot of SWEAT!

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Tuesday 8.03.21

POWER CLEAN 15min to “touch and go” 5RM CONDITIONING AMRAP 12 15/12 Calorie Row + 3 Power Cleans (135/95) 15/12 Calorie Row + 6 Power Cleans 15/12 Calorie Row + 9 Power Cleans keep adding 3 power cleans each round Partner up and “follow the leader”

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