THURSDAY

Longer Conditioning Piece

Cash Out Strongman Style Work

Every 4 Minutes x 24 Minutes
Alt 500m Row/400m Run
12 UB Pullups

Double KB Front Rack Carry:
200m, Everytime you break,

10 Bent Over Row with double KBs

AMRAP: 20 Minutes
50' Front Rack Carry
100' Bear Crawl
150' Farmers Carry
200' Walkig Lunge Steps

200m Single ARM OH walk
Every arm switch, 5 KB Goblet Good mornings

Bob Appleby
WEDNESDAY

A1. Lower Body Pull
A2. Upper Body PushLow Skill Interval ConditioningA1. Snatch Grip RDL: 8 Reps, 3s lower
A2. Bench Press: 8 Reps, 3s Lower
x 5 Sets7 Rounds For Time
7 Deadlifts 225/155
7 Burpee Box Jump overs 24/20
Rest 1 minuteBanded Deadlift: 5 x 3 Reps
60% of Max DL, Create speed off floor5 Rounds For Time:
500m Row
5 Wall Walks

Bob Appleby
TUESDAY

STRENGTH

Bar Dips - 5x5

Ring Support Hold - 2 attempts - max time

CONDITIONING - 10 min AMRAP

5 Right Arm KB Clean and Jerk 24/16 kg

5 Left Arm KB Clean and Jerk 24/16 kg

10 Toes to Bar

Bob Appleby
MONDAY

Strength Training:

Front Squat - 4x3 building

Rope Row - 3-5 reps per hand

Conditioning

For time:

100 Double Unders

100 Medball Squat Cleans 20/14#

50 Double Unders

50 Medball Squat Cleans 20/14#

Matt McCloghry
FRIDAY

Strength: OH squat
find 3rm

Conditioning: 4 rounds
10 c2b pull ups
500m row
15 hspu

Matt McCloghry
THURSDAY

Strength: Snatch Pulls w/ pause at knee
5x5  heavy

Conditioning: 4 rounds
12 hang clean 115/75
10 over box jumps 24/20”
12 unbroken wall balls (3 burpee penalty)

Matt McCloghry
WEDNESDAY

Gymnastics Skill:

A. Strict chin up: 5x3 (weighted if possible or Chest to Bar)

B. Kipping swings: 3x8

Conditioning: 15 min Emom

1- 50 Double Unders

2- 10 burpees

3- 50’ Double KB front rack walking Lunge

Matt McCloghry
TUESDAY

Never Forget

2001 meter Run (1.25miles)

11 Box Jumps (30/24 in)

11 Thrusters (135/95lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (185/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings

11 Toes-to-Bar

11 Deadlifts (185/115 lb)

11 Push Jerks (135/95 lb)

2001 meter Row

Matt McCloghry
TUESDAY

NEVER FORGET

2001 meter Run (1.25miles)

11 Box Jumps (30/24 in)

11 Thrusters (135/95lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (185/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings

11 Toes-to-Bar

11 Deadlifts (185/115 lb)

11 Push Jerks (135/95 lb)

2001 meter Row

Matt McCloghry