2.9.24

Metcon
4 RFT
25 Slamballs @ 30/20
50’ Burpee Broad Jump
25 Air Squats|
10 – 50’ Shuttle runs

Accessory
4x10 Barbell curl drop sets

2.8.24

Weightlifting
7 Round E3M
3 Hang Power Cleans

Accessory
15 minutes of Handstand practice.

2.7.24

Metcon
5 RFT
36 Double unders
12 Thrusters @ 75/55
1 Rope Climb (RX+ Start from seated position)
CAP programming from 10/28/2022

Skill Development
7 min EMOM
5 Strict Pull-ups

Accessory
7 Rounds E90s
10 Back Extensions

2.6.24

Metcon
14 Rounds E90s
O: 8 Bench Press @ 70% 1RM
E: 150/125m Row

Accessory
10 min EMOM
O: 4 Inverted Burpees
E: 20 sec L-sit

2.5.24

Metcon
Partner WOD
3 RFT
30 Squat Cleans @ 95/65
30 Pull-ups
2500/2000m Bike

Accessory
10 min EMOM
O: 15 Crossovers (RX+ 20)
E: 8 Box jumps @ 30/24” (RX+ 36/30”)