Wednesday 8-28-24
Teams of 2
AMRAP 8
2 Strict Handstand Push-ups
4 Kettlebell Swings
6 Goblet Squats
Rest 2:00
AMRAP 8
2 Kettlebell Deadlifts
4 Kettlebell Marches
6 Kettlebell Russian Twists
KB (70/53)
* 1 Round per person
Immediately into AMRAP 4
Wall Walks
Tuesday 8-27-24
On the 1:30 x 8
Sets 1-2: 3 High Hang Cleans
Sets 3-5: 3 Hang Cleans
Sets 6-8: 3 Cleans
Conditioning:
AMRAP 9
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
BB (135/95)
Accessory Strength:
Accumulate 2:00 Wall Sit (just below parallel)
Monday 8-26-24
5 Sets:
AMRAP 1
Max Calorie (Bike, Ski, Row)
Rest :30
AMRAP 2
5 Chest to Bar Pull-ups
10 Jumping Lunges
Rest :30
AMRAP 3
5 Handstand Push-ups
10 Air Squats
15 Double Unders
Rest 1:00
Friday 8-23-24
Teams of 2
AMRAP 25
30 DB Push Press
30 DB Front Squats
30 DB Deadlifts
600 Ft DB Farmers Carry
600 Ft DB Overhead Carry
DB (50s/35s)
Wednesday 8-21-24
EMOM x 8 (Alternating Movements)
12 Handstand Push-ups
30 Double Unders
Rest 2:00
EMOM x 8 (Alternating Movements)
5 Bar Muscle Ups
20 Alternating Pistols
Rest 2:00
EMOM x 8 (Alternating Movements)
15 Toes to Bar
5 Shuttle Runs
Tuesday 8-20-24
Conditioning:
On the 4:00 x 5
15/12 Calorie Row
9 Box Jump Overs (24/20)
6 Burpees
Accessory Strength:
3 Sets
12-15 Double DB Floor Press
12-15 Single DB Tricep Extensions
Monday 8-19-24
“NANCY”
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)
Cap 18:00
Core Blast:
30-20-10
Tuck-ups
Toe Reaches
Single Leg V-ups
Saturday 8-17-24
AMRAP 25
Teams of 3-5
50 Ft. Sled Push (135/90) + Sled
10 Toes to Bar
5 Sandbag Cleans (100/75)
10 Plate Press Out Squats (25/15)
1 15 Ft. Rope Climb
Friday 8-16-24
Conditioning:
AMRAP 20
1-2-3-4-5 and so on…
Wall Walks
5-10-15-20 and so on…
Box Jump Overs (24/20)
10-20-30-40 and so on…
Alternating Dumbbell Snatches (50/35)
Accessory Strength:
Accumulate
2:00 V-up Hold
2:00 Hollow Hang
Wednesday 8-14-24
On the 1:30 x 6
Complex:
1 Hang Power Clean
1 Hang Clean
1 Split Jerk
Conditioning:
AMRAP 12
3-6-9-12-15 and so on…
Power Cleans
Shoulder to Overhead
BB (135/95)
Tuesday 8-13-24
Conditioning #1:
On the 2:00 x 3
30 Double Unders
30 DB Bear Crawls (15/direction)(50s/35s)
Rest 2:00
On the 2:00 x 3
30 Double Unders
30 DB Deadlifts (50s/35s)
Conditioning #2:
800 Meter Run
1:00 Plank
600 Meter Run
1:00 Plank
400 Meter Plank
1:00 Plank
Cap 15:00
Monday 8-12-24
Conditioning:
AMRAP 5
7 Pull-ups
14 Alternating Single Leg V-ups
Rest 2:00
AMRAP 5
7 Hand Release Push-ups
14 Lateral Jumps Over Parallette
Rest 2:00
AMRAP 5
7 Burpees
14 Kettlebell Swings (70/53)
Core Tabata:
4 Rounds
Star Plank- Side 1
Star Plank- Side 2
Lateral Plank Walk- Direction 1
Lateral Plank Walk- Direction 2
Saturday 8-10-24
Teams of 2
AMRAP 8
1 Bar Muscle Up
3 Burpees
5 Broad Jumps
Rest 2:00
AMRAP 8
1 Wall Walk
3 Kickouts
5 Box Jump Overs (24/20)
1 Round/Person
Friday 8-9-24
Conditioning:
On the 3:00 x 6
200 Meter Run/250 Meter Row
8 KB Goblet Squats
8 KB Goblet Reverse Lunges
KB (53/35)
Accessory Strength:
3 Sets
10-15 Box Assisted Lat Pull Downs
10-15 Double DB See Saw Rows
Wednesday 8-7-24
Conditioning:
AMRAP 20
40 Double Unders
30 Wallballs (20/14)
20 Clean and Jerks (115/85)
10 Pull-ups
Core Blast!
100 Hollow Flutter Kicks
50 Wallball Russian Twist (20/14)
100 Hollow Flutter Kicks
Tuesday 8-6-24
Conditioning:
AMRAP 7
5 Strict Pull-ups
10 Box Step-ups (24/20)
15 V-ups
Rest 2:00
AMRAP 7
5 Push-ups
10 Box Step-ups (24/20)
15 GHD Sit-ups
Accessory Strength:
10-12 Double KB Dead Stop Deadlifts x 4, Rest :30
10-12 Low Box Hamstring Curls x 4, Rest :30
Monday 8-5-24
On the 1:30 x 5
1 Hang Power Snatch + 1 Snatch + 1 Overhead Squat
Conditioning:
AMRAP 8
3 Power Snatches (95/65)
3 Overhead Squats (95/65)
3 Lateral Burpees Over Bar
Immediately into…
Take 8:00 to find a Heavy Single Snatch (Power/Squat)
