Sunday, October 17, 2021

Monday 10-18-21

Monday 10-18-21

On the 2:00 x 5

Tempo Front Squats 


Conditioning:

Teams of 2

AMRAP 16

⬇️⬆️x 5 Shuttle Runs 

10 Kettlebell Swings (53/35)

10 Air Squats 

⬇️⬆️x 1 Handstand Walk/Bear Crawl

Thursday, October 14, 2021

Friday 10-15-21

 Friday 10-15-21

EMOM x 6 (Alternating Movements)

10 Toes to Bar 

20 Alternating Pistols 


EMOM x 6 (Alternating Movements)

20 Wallballs 

:40 Handstand Hold


Conditioning:

3 Rounds 

20 Dumbbell Box Step-Ups (24/20)(50/35)

20 Alternating Dumbbell Snatches (50/35)

20 Dumbbell Burpees (50/35)

Tuesday, October 12, 2021

Wednesday 10-13-21

 Wednesday 10-13-21

On the 2:00 x 6

Front Squats 


Conditioning:

AMRAP 20

25 Calorie Row 

20 Air Squats 

15 Kettlebell Swings (53/35)

10 Push-ups

Monday, October 11, 2021

Tuesday 10-12-21

Tuesday 10-12-21

On the 2:00 x 8

Complex: 1 Clean + 2 Split Jerks


Conditioning:

AMRAP 15

20 Double Unders 

10 Deadlifts (115/85)

5 Split Jerks (115/85)

20 Double Unders 

10 Hang Cleans (115/85)

5 Split Jerks (115/85)

Sunday, October 10, 2021

Monday 10-11-21

Monday 10-11-21

Conditioning:

AMRAP 18

10 MedBall Thrusters (20/14)

15 MedBall Sit-ups (20/14)

20 MedBall Lunges (20/14)


Every 3:00 complete 30 Jumping Jacks.


Not for Time:

3 Sets

7 Strict Pull-ups 

:60 Plank

Thursday, October 7, 2021

Friday 10-8-21

Friday 10-8-21

On the 1:30 x 8

Sets 1-3: 3 Position Power Cleans 

Sets 4-8: 2 Power Cleans 


Conditioning:

AMRAP 15

10 Hang Power Cleans (95/65)

10 Push Jerks (95/65)

10 Burpee Over the Bar

Tuesday, October 5, 2021

Wednesday 10-6-21

 Wednesday 10-6-21


Stations: 5 Rounds 

Work :60/Rest :30

Shuttle Runs

Floor Press

Bulgarian Split Squats 

Ring Planks

Broad Jumps