Wednesday 11-4-26

 Wednesday 11-4-26

Conditioning:

AMRAP 10

10 Toes to Bar

150 Ft DB Farmers Carry

100 Ft DB Front Rack Carry

Rest 2:00

AMRAP 6

10 DB Bent Over Rows

10 DB Seated DB Press

10 Sit-ups 

DB (50s/35s)

Accessory Strength:

Shoulder Stamina

Tuesday 11-3-26

 Tuesday 11-3-26

Skill: 

Bar Muscle Up

Double Unders

Conditioning:

On the 4:00 x 4

15 DB Thrusters

15 DB Burpee Deadlifts

DB (50s/35s)

Monday 11-2-26

 Monday 11-2-26

Conditioning:

2 Rounds

21 Double Unders

15 Shoulder to Overhead (95/65)

9 Chest to Bar Pull-ups

2 Rounds

15 Hang Power Cleans (95/65)

12 Alternating Pistols

9 Pull-ups 

Cap 15:00

Core Blast!

Saturday 10-31-26

 Saturday 10-31-26

Teams of 2

AMRAP 10

30 Crossovers

20 Toes to Bar

10 Shuttle Runs

Rest 2:00

AMRAP 8

30 Kickouts

20 Criss Cross V-Ups

10 Burpees to Target

Friday 10-30-26

 Friday 10-30-26

Conditioning:

In the 3:00 x 4, Rest 1:00

15/12 Calorie Row

15 Kettlebell Swings (53/35)

Max KB Box Step Ups (53/35)(24/20)

Accessory Work:

3-4 Sets

10 KB Deadlifts (70s/53s)

150 Ft KB Farmers Carry

:30 Plank

Rest 1:00-1:30 between sets

Wednesday 10-28-26

 Wednesday 10-28-26

Conditioning:

EMOM x 18

Minute 1: 8 Clean and Jerks (135/95)

Minute 2: 15 Toes to Bar

Minute 3: 40 Double Unders

Minute 4: 20 Alternating Pistols

Minute 5: 8 Snatches (135/95)

Minute 6: Rest

Accessory Strength:

Banded Deadlifts

Tuesday 10-27-26

 Tuesday 10-27-26

Conditioning:

Teams of 2

1000 Meter Row

50 WB to Target Passes

50 WB Sit-up Passes

50 Push-ups 

800 Meter Row

40 WB to Target Passes

40 WB Sit-up Passes

40 Push-ups

600 Meter Row

30 WB to Target Passes

30 WB Sit-up Passes

30 Push-ups 

Cap 30:00

WB (20/14)

Mobility Flow