Monday 10-26-26
Conditioning:
0:00-4:00
30 DB Box Step Ups
24 Single Arm DB Thrusters
Max Shuttle Runs
4:00-6:00
Rest
6:00-10:00
30 DB Box Step Ups
24 Alternating DB Clean and Jerks
Max Shuttle Runs
10:00-12:00
Rest
12:00-16:00
30 DB Box Step Ups
24 Alternating DB Snatches
Max Shuttle Runs
DB (50/35)
Box (24/20)
Accessory Work:
Double Unders
Strict Pull-ups
Saturday 10-24-26
Teams of 2
AMRAP 20
50 Calorie Row (split)
100 Ft DB Farmers Carry - Plank
Plank - 100 Ft DB Farmers Carry
50 Ft DB Bear Crawl - Wall Sit
Wall Sit - 50 Ft DB Bear Crawl
DB (50s/35s)
Friday 10-23-26
Deadlift
Conditioning:
30 Double DB Box Step Ups
25 Burpees Over the Bar
20 Handstand Push-ups
15 Chest to Bar Pull-ups
10 Deadlifts (235/185)
5 Wall Walks
Cap 20:00
DB (50s/35s)
Box (24/20)
Wednesday 10-21-26
OLY TECHNIQUE:
Snatch
Conditioning:
AMRAP 9
3 - 6 - 9 …
Overhead Squats (75/55)
Toes to Bar
Tuesday 10-20-26
Conditioning:
AMRAP 7
300 Meter Row
15 Wallballs (20/14)
Rest 2:00
AMRAP 6
250 Meter Row
10 Box Jumps (24/20)
Rest 2:00
AMRAP 5
200 Meter Row
5 Burpees
Accessory Strength:
3-4 Sets
:30 Hollow Hang
10 Box Assisted Lat Press Downs
Monday 10-19-26
Conditioning:
3 Rounds
Work :30/Rest :30
- Ski Erg Calories
- KB Clean and Jerks (53/35)
- Sandbag Bear Hug Carry (150/100)
- Handstand Hold
- DB Box Step Ups (50/35)(24/20)
- Double KB Front Rack Hold (53s/35s)
- Echo Bike Calories
- Rest
Core Blast:
3-4 Sets
10 Right Hip Dips
10 Left Hip Dips
15 Inverted L-Sit Toe Reaches
Friday 10-16-26
Teams of 2
AMRAP 10
10 Shuttle Runs
20 KB Deadlifts (53s/35s)
30 Kettlebell Swings (53/35)
Rest 3:00
AMRAP 10
40 Mountain Climbers
30 KB Goblet Squats (53/35)
20 Sit-ups
10 Push-ups
