Saturday 10-24-26

 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)

Wednesday 10-21-26

 Wednesday 10-21-26

OLY TECHNIQUE: 

Snatch

Conditioning:

AMRAP 9

3 - 6 - 9 …

Overhead Squats (75/55)

Toes to Bar

Tuesday 10-20-26

 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

 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

 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

Wednesday 10-14-26

 Wednesday 10-14-26

Row Technique and Pacing

Conditioning:

On the 3:00 x 4

12 Box Step Overs (24/20)

10 Box Dips (straight legs)

8 Seated DB Press (50s/35s)

6 DB Bent Over Rows (50s/35s)

*RX + :30 Plank

Tuesday 10-13-26

 Tuesday 10-13-26

OLY TECHNIQUE:

Power Cleans

Conditioning:

2-4-6-8-10

Lateral Burpees Over the Bar

10-8-6-4-2

Power Cleans (135/95)

Cap 12:00