Wednesday Group Strength and Conditioning

4 rounds for increasing load:


-10 Power Cleans

-10m Front Rack Carry

-10 Shoulder to Overhead

-10m Front Rack Carry

-10 Alt Front Rack Lunges

-10m Front Rack Carry

-10 Front Squats

-Rest 3 min between rounds.


Everything is completed as Double KBs/DBs

Get as heavy as you can without breaking up the sets into less than ten reps.




50-40-30-20-10 reps for time of:


-Sit-ups *

Situp substitutions include, hollow rocks, V-up, GHD sit up, and knee raises


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