Tuesday 11-1-22
Conditioning:
2 Rounds
50 Double Unders
25 Kettlebell Swings (53/35)
25 Air Squats
40 Double Unders
20 Kettlebell Swings (53/35)
20 Air Squats
30 Double Unders
15 Kettlebell Swings (53/35)
15 Air Squats
Cap 14:00
Accessory Work:
15-12-9
Band Seated Back Rows
Double Preacher Curls
Flat Band Chest Press
Monday 10-31-22
Conditioning:
Teams of 2
AMRAP 20
40 Calorie Row
80 Foot Single Arm DB Overhead Walking Lunges (50/35)
80 Foot Burpee Broad Jumps
80 Foot Single Arm DB Front Rack Walking Lunges (50/35)
Accessory Work:
3 Sets
:60 Hollow Hang
15 Banded Face Pulls
20 Pallof Press (10 each side)
Friday 10-28-22
On the 2:00 x 6
1 Complex =
1 Deadlift + 1 Power Clean + 1 Clean + 1 Push Jerk
Conditioning:
5 Rounds
7 Shoulder to Overhead (135/95)
7 Burpee Box Jumps (24/20)
Cap 7:00
Core Blast:
3 Sets
10 Hanging Knee Raises with Wallball(20/14)
20 Stir the Pot (10 each direction)
Wednesday 10-26-22
Conditioning:
6 Rounds
Work 1:00/Rest :30
5 Goblet Squats (53/35)
10 Kettlebell Swings (53/35)
15 Lateral Jumps Over KB
Rest 3:00
6 Rounds
Work 1:00/Rest :30
Max Calorie Row
Accumulate 20 Strict Pull-ups
Cap 3:30
Tuesday 10-25-22
Conditioning:
AMRAP 15
1 Wall Walk
10 Alternating Pistols
10 Push-ups
10 Toes to Bar
* Every round, increase by 2 reps until time expires.
EMOM x 10
8 Deadlifts @ 65% of 1RM
Monday 10-24-22
Conditioning:
30-20-10
Single Arm DB Overhead Squats
Pull-ups
Single Arm DB Shoulder to Overhead
DB (50/35)
Cap 10:00
On the 2:00 x 5
Front Squats
Saturday 10-22-22
AMRAP 20
Teams of 2
80 Double Unders
60 Hang Power Snatches (45/35)
40 Back Rack Lunges (45/35)
20 Toes to Bar
*Every 4:00, complete 10 Push-ups each.
Friday 10-21-22
Conditioning:
EMOM x 6 (Alternating Movements)
20 Wallballs (20/14)
20 Dumbbell Deadlifts (50s/35s)
Rest 2:00
EMOM x 6 (Alternating Movements)
10 Chest to Bar Pull-ups
20 Jumping Lunges
Rest 2:00
EMOM x 6 (Alternating Movements)
15 Handstand Push-ups
10 Dumbbell Burpee Deadlifts(50s/35s)
Wednesday 10-19-22
On the 2:00 x 6
Complex:
1 High Hang Clean + 1 Hang Clean+ 1 Split Jerk
Conditioning:
50 Thrusters (115/85)
*Every time you break, complete 15 Sit-ups.
Cap 10:00
**If you finish in 6:00 or less, complete 45 Sit-ups immediately after.
Tuesday 10-18-22
Accumulate 15 Strict Pull-ups
Cap 3:00
Conditioning:
2 Rounds
1000 Meter Row
10 Push-ups
20 Toes to Bar
30 Box Jump Overs (24/20)
Cap 16:00
Accumulate 15 Strict Pull-ups
Cap 3:00
Monday 10-17-22
On the 2:00 x 5
Tempo Front Squats
Conditioning:
AMRAP 3
30 Double Unders
10 Burpees
Rest 1:00
AMRAP 3
20 Kettlebell Swings (70/53)
10 Burpees
Rest 1:00
AMRAP 3
20 Dumbbell Snatches (10 each arm) (50/35)
10 Burpees
Saturday 10-15-22
Teams of 3-4
5 Rounds
Conga Style
10 Calorie Row
10 DB Box Step-Overs
10 Single Arm DB Thrusters
10 Sit-ups
10 Push-ups
DB (50/35)
Box (24/20)
Photo Credit: Faith RX
Friday 10-14-22
Stations
3 Rounds
Work 1:30/Rest :30
Rope Climbs
Handstand Walks
Double Unders
Toes to Bar or Pull-Ups
Sled Push and Pulls
Assault Bike Calories
*Progressions will be provided for all skills.
Wednesday 10-12-22
On the 2:00 x 6:00
Deadlifts
Conditioning:
AMRAP 10
9 Deadlifts (155/105)
7 Power Cleans (155/105)
5 Front Squats (155/105)
Core Blast!
3 Sets
:20 Parallette L-Sit Hold
20 Alternating Plank Hip Dips
Tuesday 10-11-22
On the 2:00 x 6
Complete 1 Complex
1 Hang Clean + 1 Clean + 1 Jerk
Conditioning:
AMRAP 6
40 Double Unders
20 Alternating Dumbbell Snatches (50/35)
20 Alternating Reverse DB Goblet Lunges (50/35)
Immediately into…
6:00 to find a heavy Clean and Jerk
These are two separate scores.
Image courtesy of Faith RX
Monday 10-10-22
On the 2:00 x 6
Push Jerk
Conditioning:
AMRAP 12
Chest to Bar Pull-ups
Burpee Box Jump Overs (24/20)
1, 2, 3, 4, 5…….and so on until time expires.
Saturday 10-8-22
4 Rounds
Teams of 3
WB Shuttle Runs
60 WB Alternating Shoulder to Overhead
60 WB Russian Twists
60 WB Thruster Toss
Cap 24:00
Friday 10-7-22
On the 2:00 x 5
Stamina Squats
Conditioning:
AMRAP 15
30 Calorie Row
20 Alternating Pistols
10 Toes to Bar
Photo Credit: Faith RX
Wednesday 10-5-22
On the 1:30 x 6
Complex of 1 Hang Power Snatch + 1 Hang Snatch + 1 Overhead Squat
Conditioning:
AMRAP 5
10 Shoulder to Overhead (95/65)
10 Lateral Burpee Over the Bar
Rest 3:00
AMRAP 5
5 Shoulder to Overhead (135/95)
5 Lateral Burpee Over the Bar
Tuesday 10-4-22
Conditioning:
2 Rounds
30 Wallballs (20/14)
30 Double Unders
30 Box Jumps (24/20)
30 Double Unders
30 Push-ups
30 Double Unders
30 Overhead WB Lunges (20/14)
30 Double Unders
Cap 20:00
Core Blast:
3 Sets
100 Hollow Hold Flutter Kicks
20 Arch Pulses
Monday 10-3-22
Conditioning:
EMOM x 6 (Alternating Movements)
15 Handstand Push-ups
15 Pull-ups
Rest 2:00
EMOM x 6 (Alternating Movements)
15 V-ups
5 Wall Walks
Rest 2:00
EMOM x 6 (Alternating Movements)
15 Kick-outs
15 Press-out Squats
Accessory Work:
3 Sets
15 Banded Face Pulls
10 Banded-PVC Snatch Pulls
