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Week # 1 of 1 Monday 9/9/2024 Strength Back Squat, 5 sets of 5, building Conditioning 10 minute AMRAP 3 Strict Pull Ups (Rx+, 1 Bar Muscle Up) 6 Wall Balls (20/14) 9 Sit Ups Tuesday 9/10/2024 Strength A1. Handstand Push Up, Accumulate 25 reps

Week # 6 of 6 Monday 8/26/2024 Strength EMOM for 15 M1 – M5: Strict Press, building M6 – M10: Push Press, building M11 – M15: Push Jerk, building Conditioning For Time 50 Shoulder to Overhead (75/55, Rx+ 95/65) 100 Russian Kettlebell Bell Swings (24/16,

Week # 5 of 6 Monday 8/19/2024 Strength A. Push Press, 3 sets of 3, building B. Split Jerk, 3 sets of 3, building Conditioning EMOM for 15 M1: 12-15 Dual KB Sumo Deadlift (2×24/2x16kg, Rx+ 2×32/2x24kg) M2: 8-10 Burpee Box Jump Overs M3: 10-12

Doug: I was wondering if Brian has any advice or thoughts about mental focus during weightlifting. There are days when I get the movements completely wrong, as if my brain stops working. It seems I need to visualize completing the lift or movement beforehand to

Week # 4 of 6 Monday 8/12/2024 Strength A. Strict Press, 3 sets of 3, building B. Push Jerk, 3 sets of 3, building Conditioning 4 Rounds 2:30 AMRAP 10 Deadlifts (185/125, Rx+ 275/185) 20 Push Up Calorie Row with remaining time 1:00 Rest Tuesday

Wednesday, July 31 36’ AMRAP of: 25m Sled Pull 50m Burpee Broad Jump 500m Row 500m Ski 50m Sandbag Walking Lunge 25 Abmat Sit-ups Saturday, August 3 2 Rounds for time: 500m Ski 40m Sandbag Walking Lunges 500m Run 50m Sled Push 1500m Run 200m

Week # 2 of 6 Monday 7/29/2024 Strength EMOM for 15 M1 – M5: Push Press, building M6 – M10: Push Jerk, building M11 – M15: Split Jerk, building Conditioning For Time 24 Clean and Jerks (95/65, 135/95) 24 Bar Facing Burpees 12 Clean and

From Audrey White: After a tough workout, when we are all sweaty, the last thing we want to do is stretch or active recovery! What are your thoughts on a good post-workout recovery/stretch routine so that our muscles aren’t silently crying the next day during