Wednesday, January 24, 2024
Skill / Strength
Snatch
Conditioning
Every 2 minutes for 12 minutes:
4 Hang cleans (115#/80#)
4 Front squats (115#/80#)
4 Shoulder to overhead (115#/80#)
4 Thrusters (115#/80#)
4 Bar facing burpees
Tuesday, January 23, 2024
Skill / Strength
Ring muscle up
Conditioning
30 Devil press for time. (100#/70#)
Sunday, January 21, 2024
For time:
30 Calorie assault bike
1,500m Row
200′ Overhead walking lunge (45#/35#)
1,500m Row
30 Calorie assault bike
Saturday, January 20, 2024
100 Burpees for time.
Every other 2 minutes perform 5 dumbbell STOH per arm.
Every other 2 minutes perform 5 strict pull ups.
Thursday, January 18, 2024
For time:
30 Deadlift (275#/185#)
20 Front squats (185#/135#)
10 Hang snatch (135#/95#)
Wednesday, January 17, 2024
Skill / Strength
Muscle up
Conditioning
With a one minute clock:
10 Box jump overs (24″/20″)
Max wall ball (20#/14#)
Rest 1 minute. Repeat for a total of 5 cycles.
