Cycle: Strength + Base Endurance December 20, 2019 Strength Good Mornings 4 Sets of 4-6 Reps Conditioning 20 Hang Power Snatches (95/65) 15 Box Jumps (24/20) 20 Calorie Bike Rest 1.5 Minutes 15 Hang Power Snatches (115/80) 12 Box Jumps (24/20) 15 Calorie Bike Rest 1.5 Minutes 10 Hang Power Snatches (135/95) 9 Box Jumps … Read more
Cycle: Strength + Base Endurance Wednesday, December 18, 2019 Conditioning Perform For 40 Minutes At An Easy/Consistent Pace 1 Minute Bear Hug Carry (100/70) 400 Meter Med Ball Run (20/14) 400 Meter Run w/o Med Ball 15 3′ Burpee Broad Jumps
Cycle: Strength + Base Endurance Tuesday, December 17, 2019 Strength Conditioning 3 Rounds 2 Minute AMRAP Legless Rope Climbs Rest 30 Seconds 2 Minute AMRAP 10 Plate Clean & Presses + 50′ Overhead Walk (45/25) Rest 30 Seconds 2 Minute AMRAP Weighted Hanging Leg Raises (35/20) Rest 1 Minute Conditioning 3 Rounds of: 2 Sets … Read more
Cycle: Strength + Base Endurance Monday, December 16, 2019 Strength Conditioning 12 Hang Cleans @ 70% Rest 1.5 Minutes 9 Hang Cleans @ 75% Rest 1.5 Minutes 6 Hang Cleans @ 80% Conditioning 12 Minute AMRAP 40 Wall Balls (20/14) 30 Calorie Row 20 GHD Sit-ups 10 Bar Muscle-ups Accessory Weight Hanging Leg Raises 4 … Read more
Cycle: Strength + Base Endurance Saturday, December 14, 2019 Strength Every 2 Minutes for 4 Rounds 3 Push Jerks* @ 70, 73, 75, 78, 80% *Based off clean & jerk/Off the rack Gymnastics 10 Ring Muscle-ups 20 Handstand Push-ups 5 Ring Muscle-ups 20 Handstand Push-ups 12 Minute Time Cap Conditioning 40 Calorie Row 20 Thrusters … Read more
Cycle: Strength + Base Endurance Friday, December 13, 2019 Strength Every Minute for 12 Minutes (12 total sets) 2 Front Squats Sets 1-6: At 55% of max front squat. Sets 7-12: At 60% of max front squat. Conditioning 3 Rounds 4 Deadlifts (315/220) 20 Double-unders 12 Russian Kettlebell Swings (70/53) -Rest 2.5 Minutes- 3 Rounds … Read more