Medium Day KB Complex x 3 sets (1:30 timer): Swing 5, Snatch 5, Squat 5 (L/R) Three-four sets (medium reps): Curtsy lunge + lateral lunge Double KB Row 1/2 Kneeling Press Squat 10 or Thruster 5/5 x 5 (1:00 timer) Abs

Conditioning Three times through (1:30 timer): Double High Pull 5, Clean 5, Squat 5 Press 5 + Push Press 5 (L/R) Three times through (1:30 timer): Squat 10 + Split Squat 5/5 Snatch 11/11 – 9/9 – 13/13 Three times through (1:00 timer): Step-Back Lunge 5/5 Row 8/8 Swing 15 Two sets each: Pushups Abs […]

Conditioning Long warmup Four sets total, once through (2:30 timer): Swing, Snatch, Snatch, Lunge (L/R) Swing, Snatch, Lunge, Lunge (L/R) Swing, Swing, Snatch, Lunge (L/R) Swing, Snatch, Lunge (L/R) KB carries with partner: 3 laps double rack walk 6 laps overhead carry 40 Squats and 40 Swings in 6 minutes Pushups 1 minute, rest 1 […]

Heavy Day Twice through (1:00 sets): Double Swing + Clean 5 Double Clean 5 + Pushups 5 Double Lunge 5/5 Three sets: Squat Chin/Pullup See-Saw Press TGUs, arms bars, windmills: 5 min Abs

Conditioning Three times through (1:30 timer): Double High Pull 5, Clean 5, Squat 5 Press 5 + Push Press 5 (L/R) Three times through (1:30 timer): Squat 10 + Split Squat 5/5 Snatch 11/11 – 9/9 – 13/13 Three times through (1:00 timer): Step-Back Lunge 5/5 Row 8/8 Swing 15 Two sets each: Pushups Abs […]