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
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
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
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 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
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.
Friday 10-9-26
Skill: Jump Rope
Conditioning:
On the 3:00 x 6
6 Shuttle Runs
12 V-ups
12 DB Box Step Ups (35/20)(24/20)
* :30 Plank (RX+)
