Saturday. A) Workout. 35:00 on the clock: Teams of 2 60/50 cal bike erg 800m run 400m FC @ 55/35# per hand 800m run 60/50 cal ski 800m run -into- amrap [you go/ I go] 10 weighted double unders 8 deficit push ups [hands on 45/25# plates] 6 pull ups B) superset. banded pull aparts…

Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 15 sec – then do 6 reps following the hold have 2 progressive warm up sets before first working set here *This week – if you hit the same weight for the 6 reps last week then add…

Friday Dec 12 A) 3 Rounds 250 M Row 10 Lat Rower Step Over B) EMOM X 10 1: Row 2: 12 SA Dumbbell Snatch C) 9 Minutes 6 Ring Rows 9 Sit Ups 12 KettleBell Swings 24 Jump Rope

Wednesday A) Snatch building here. Snatch pull + HPS + OHSQ working on this complex – this week get slightly heavier for 3 consistent lifts in last three 12 minutes- ish’ if you cannot snatch or OHSQ – don’t force with poor technique you can do snatch pulls to work on that from into a…