Thursday, August 31, 2023
Wednesday, August 30, 2023
Tuesday, August 29, 2023
Sunday, August 27, 2023
Sunday
Conditioning: 10 rounds for time
10 wallballs
10 cal row
100 meter Farmer carry
Strength: EMOM -15 - back squat
1st minute- 1 back squat
2nd minute- 2 back squat
* adding 1 squat every minute until time is up
Saturday, August 26, 2023
Saturday-Dirty Diane
Closer- 200 Burpees W/ Partner
One minute on one minute off
10 squats
10 sit-ups
Max burpees
Friday, August 25, 2023
Thursday, August 24, 2023
Wednesday, August 23, 2023
Tuesday, August 22, 2023
Tuesday
Strength: Front squats
E2MOM-12
3 Front squats -add weight each round
METCON-for time
400 meter run
12 burpee pull ups
12 thrusters (95/135#)
300 meter run
9 burpee pull ups
9 thrusters
200 meter run
6 burpee pull ups
6 thrusters
Saturday, August 19, 2023
Thursday, August 17, 2023
Thursday-TTB
Finisher: EMOM-16
Minute 1- :40 second row
Minute 2- :40 second DUBS
Minute 3- :40 second row
Minute 4- REST
Wednesday, August 16, 2023
Wednesday- the General
Conditioning: The General- 10 rounds for time
6 Snatches
15 wallballs
Strength: Bench press
Tuesday, August 15, 2023
Sunday, August 13, 2023
Sunday
Conditioning: 5 rounds for time
5 Pull ups
10 Hang Powercleans
15 Wallballs
200 meter Run/Row
Strength: shoulders 7 rounds
1 strict press+2 push press+3 push jerk…..
Do 25 sit ups after each round
Finisher: Flight simulator ( heavy rope)
Saturday, August 12, 2023
Saturday- Deadlifts
Option #2.
Deadlift ladder for time:
1-2-3-4-5-6-7-8-9-10
Deadlifts
KB swings
* 10 wallballs after each round
Friday, August 11, 2023
Thursday, August 10, 2023
Wednesday, August 9, 2023
Tuesday, August 8, 2023
Monday, August 7, 2023
Sunday, August 6, 2023
Saturday, August 5, 2023
Friday, August 4, 2023
Thursday, August 3, 2023
Wednesday, August 2, 2023
Wednesday- “HELE-GRACE”
HELEGRACE
3 Rounds for time:
400 meter run/row
21 KB swings
12 Pull ups
10 Clean & Jerks
Tuesday, August 1, 2023
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