Friday 10-31-25
Conditioning:
AMRAP 6
3 Wall Walks
15 KB High Pulls
15 KB Suitcase Deadlifts/Side
Rest 2:00
AMRAP 6
2 Wall Walks
15 Kettlebell Swings
15 KB Goblet Squats
Rest 2:00
AMRAP 6
1 Wall Walk
15 KB Russian Twists
15 KB Sit-ups
KB(53/35)
Accessory Strength:
Mixed KB Carries and Planks
Wednesday 10-29-25
Find Heavy Bench Press
Conditioning:
21-15-9
Row Calories
Toes to Bar
Cap 12:00
Tuesday 10-28-25
EMOM x 20
Minute 1: 15 WB Push Press Shots (20/14)
Minute 2: 10 Box Jumps (24/20)
Minute 3: 15 Sit-ups
Minute 4: 40 Double Unders
Minute 5: Rest
Core Blast:
10-20-30
Criss Cross Mountain Climbers
Toe Reaches
Cap 4:00
Monday 10-27-25
Conditioning:
AMRAP 15
8 Shuttles Runs
16 Alternating Hang DB Snatches
50 Ft Single Arm DB Front Rack Walking Lunges
DB (50/35)
Accessory Strength:
Accumulate 10-15 Strict Pull-ups
Accumulate 1:00 Chin Over Bar Hollow Hang
Accumulate 2:00 Hollow Hang
Friday 10-24-25
Teams of 2
AMRAP 20
20 Calorie Row
40 Mountain Climbers
60 Kettlebell Swings (35/26)
40 Box Step-ups (24/20)
20 Tuck-ups
Wednesday 10-22-25
Conditioning 1:
2 Rounds
8 Box Jumps Overs (24/20)
8 Push-ups
8 Lunges
8 Sit-ups
Rest 2:00
2 Rounds
8 Box Jumps Overs (24/20)
8 Push-ups
8 Lunges
8 Sit-ups
Cap 12:00
Conditioning 2:
On the 3:00 x 4
18/15 Calorie Row
5 Lateral Burpees Over the Erg
Tuesday 10-21-25
Conditioning:
3 Rounds
Work :30/Rest :30
Power Snatches
Front Rack Lunges
Ski Erg Cals
Thrusters
Plank
Assault Bike Cals
Mobility Flow
