November 29, 2022PART 1Bench9 – 7 – 5 – 3 – 5 – 7 – 9PART 2For Time7 Rounds7 Double Dumbbell Front Squats7 Strict Pull-ups/Ring Row/Inverted Row7 Double Dumbbell Push Press7 Knee Raises(hanging)/Leg Raises (lying)
PART 1Bench9 – 7 – 5 – 3 – 5 – 7 – 9PART 2For Time7 Rounds7 Double Dumbbell Front Squats7 Strict Pull-ups/Ring Row/Inverted Row7 Double Dumbbell Push Press7 Knee Raises(hanging)/Leg Raises (lying)
May 29, 2023Part 1 4x3 Barbell Halting Snatch Deadlift Part 2 4x2 Barbell Muscle Snatch Part 3 5x3 Barbell Power Snatch Part 4 3x5 Barbell Overhead Squat
May 30, 2023Part 1 Bench Press 10 Rep Max Part 2 2 Rounds: 100 Double Unders/150 Single Skips 600m Row/1600m Bike 50 Wallballs
May 31, 20235 Rounds: 12 Cal Bike/16 Cal Row/10 Cal Ski/200m Run 9 Toes to Bar/V-Ups/Leg Raises/20 Sec Plank 6 Dumbbell Push Press 16 Reverse Lunges (8L & 8R)