10/9/23 bench press x 6

Warm up

1 minute row

5 rounds

5/5 single arm bottoms up bench presses - increase weight each round

5 barbell rows-increase weight each round

5 /4 cal bike

Strength

Bench press-Build a heavy 6

Underhand grip Aussie push ups-1 min max

Conditioning ABAC

A-2 minute running clock

30(15/15) reverse lunges

Then

As many air squats as possible in the remaining time

B-Every 90 seconds x 3 rounds

3 bench presses

Underhand grip Aussie push ups-70% 1 minute max

C 15-12-9

Db bench 50s/35s

Cal row

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12/4/23 strict press x 4

Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5

12/2/23 power clean x 4

Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h

12/1/23

Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro