Monday 11-1-21

Monday 11-1-21

On the 2:00 x 6

Front Squats

Conditioning:

AMRAP 10

10 Devils Press (50s/35s)

10 Dumbbell Reverse Lunges (50s/35s)

10 Lateral Jumps Over the Dumbbells

Saturday 10-30-21

 Saturday 10-30-21

Teams of 3

3 Rounds 

3:00 Double Unders 

2:00 Hang Power Cleans (95/65)

1:00 Burpees 

2:00 Pull-ups 

3:00 Push Press (95/65)

Friday 10-29-21

Friday 10-29-21

On the 2:00 x 8

Sets 1-3: 3 Position 1 Power Snatches 

Sets 4-5: 3 Position 2 Power Snatches 

Sets 6-8: 2 Power Snatches 

Conditioning: 3 Rounds 

Minute 1: Max Calorie Row 

Minute 2: Max Power Snatches (115/85)

Minute 3: Max V-Ups

Minute 4: Max Thrusters (115/85)

Minute 5: Rest

Wednesday 10-27-21

Wednesday 10-27-21

AMRAP 21

25 Double Unders 

20 Kettlebell Swings (53/35)

15 Box Jumps (30/24)

10 Handstand Push-ups 

*Every 3:00, complete 5 burpees.

Tuesday 10-26-21

Tuesday 10-26-21

Conditioning:

21-15-9

Calorie Row 

Push-ups 

9-15-21

Calorie Row 

AbMat Sit-ups 

Core Blast:

AMRAP 8

3 Wallwalks 

15 Right Side Plank Hip-Dips

15 Left Side Plank Hip-Dips

Photo:

@tobymacspeaklife

Monday 10-25-21

Monday 10-25-21

On the 2:00 x 5

Tempo Front Squats 

Conditioning:

Teams of 2

16 Rounds 

1 Rope Climb

8 Dumbbell Push Press (50s/35s)

8 Dumbbell Front Squats (50s/35s)

Time Cap 20:00

Saturday 10-23-21

Saturday 10-23-21

Teams of 2

AMRAP 24

40 Foot Single Arm Overhead Walking Lunges (50/35)

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

40 Calorie Row

Friday 10-22-21

Friday 10-22-21

On the 2:00 x 8

Sets 1-3: 3 Position 1 Power Cleans 

Sets 4-5: 3 Position 2 Power Cleans

Sets 6-8: 2 Power Cleans

Conditioning:

AMRAP 4 

9 Clean and Jerks (95/65)

9 Bar-Facing Burpees 

Rest 2:00

AMRAP 4

7 Clean and Jerks (115/85)

7 Bar-Facing Burpees 

Rest 2:00

AMRAP 4

5 Clean and Jerks (135/95)

5 Bar-Facing Burpees

Wednesday 10-20-21

Wednesday 10-20-21

Conditioning:

AMRAP 10

8 Pull-ups 

16 Alternating Pistols

8 Toes to Bar 

Rest 5:00

AMRAP 10

30 Double Unders 

15 Wallballs (20/14)

15 AbMat Sit-ups

Tuesday 10-19-21

Tuesday 10-19-21

On the 2:00 x 9

Sets 1-3: 3 Snatch Balance

Sets 4-6: 3 Position Snatch 

Sets 7-9: 1 Snatch

Conditioning:

AMRAP 8

12/10 Calorie Row 

8 Overhead Squats (135/95)

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

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)

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

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)

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

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

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

Tuesday 10-5-21

Tuesday 10-5-21

Conditioning:

On the 3:00 x 6

15/12 Calorie Row 

12 Dumbbell Lunges (50s/35s)

9 Dumbbell Push Press (50s/35s)

Not for Time:

3 Rounds 

20 Criss Cross V-ups

15 Push-ups 

10 Strict Pull-ups

Monday 10-4-21

Monday 10-4-21

Front Squats

On the 2:00 x 5

Conditioning:

AMRAP 5

40 Double Unders 

8 Clean and Jerks (95/65)

8 Back Squats (95/65)

Rest 3:00

AMRAP 5

40 Double Unders 

8 Power Snatches (95/65)

8 Overhead Squats (95/65)

Saturday 10-2-21

Saturday 10-2-21

Teams of 3

AMRAP 30

15 Rope Climbs

30 Syncro Kettlebell Deadlifts (53/35)

30 Syncro Kettlebell Lunges (53/35)