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

Monday 0-12-26

 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

 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.