Monday 10-12-26
Conditioning:
EMOM x 21
Minute 1: 15/12 Calorie Row
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15 Wallballs (20/14)
Minute 4: 15 Chest to Bar Pull-ups
Minute 5: 15 WB Sit-ups (20/14)
Minute 6: 40 Double Unders
Minute 7: Rest
Core Blast!
15-12-9
Hanging WB Knee Raises (20/14)
Right Hip Dips
Left Hip Dips
Cap 5:00
Saturday 10-10-26
Teams of 4-5
“Waterfall” Style
AMRAP 20
4 Sandbag Cleans Over Bar (150/100)
6 KB Russian Twists (70/53)
8 DB Shoulder to Overhead (50s/35s)
10 Lateral KB Hop Overs (35/26) (12”)
12 Alternating Plate Grip Switches (45/25)
Rest 2:00
AMRAP 5
Sandbag Cleans (150/100)
*Only two people can work at a time.
Friday 10-9-26
Skill: Jump Rope
Conditioning:
On the 3:00 x 6
6 Shuttle Runs
12 V-ups
12 DB Box Step Ups (35/20)(24/20)
* :30 Plank (RX+)
Wednesday 10-7-26
Conditioning:
Teams of 2
AMRAP 15
50 Double Unders
20 Syncro Hang DB Cleans (50s/35s)
15 Syncro DB Goblet Squats (50/35)
10 Syncro Single Arm DB Burpee to Overhead (50/35)
Rest 3:00
AMRAP 10
5 Push-ups
10 Alternating Reverse Lunges
*P1- Completes full round
*P2- DB Farmers Hold (50s/35s)
Tuesday 10-6-26
Conditioning:
AMRAP 15
300 Meter Row
9 Burpees Over the Erg
15 Wallballs (20/14)
21 Kettlebell Swings (53/35)
Core Blast!
10-8-6-4-2
WB Russian Twists
WB Sit-ups
WB (20/14)
Cap 5:00
Monday 10-5-26
Bench Press
Conditioning:
EMOM x 16
Minute 1: 15 Box Jump Overs (24/20)
Minute 2: :30 Double KB Farmers Hold (70s/53s)
Minute 3: 15 Toes to Bar
Minute 4: Rest
Saturday 10-3-26
Teams of 2
AMRAP 12
12 Power Cleans (155/105)
8 Syncro Push-ups
6 Syncro Toes to Bar
4 Wall Walks
Rest 3:00
Take 8:00 to find a Heavy Deadlift
