Tuesday, August 27, 2024

Wednesday 8-28-24

 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

Monday, August 26, 2024

Tuesday 8-27-24

 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

 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

Thursday, August 22, 2024

Friday 8-23-24

 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)

Tuesday, August 20, 2024

Wednesday 8-21-24

 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

Monday, August 19, 2024

Tuesday 8-20-24

 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

Sunday, August 18, 2024

Monday 8-19-24

 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

Friday, August 16, 2024

Saturday 8-17-24

 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

Thursday, August 15, 2024

Friday 8-16-24

 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

Tuesday, August 13, 2024

Wednesday 8-14-24

 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)

Monday, August 12, 2024

Tuesday 8-13-24

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

Sunday, August 11, 2024

Monday 8-12-24

 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, August 10, 2024

Saturday 8-10-24

 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

Thursday, August 8, 2024

Friday 8-9-24

 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

Tuesday, August 6, 2024

Wednesday 8-7-24

 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

Monday, August 5, 2024

Tuesday 8-6-24

 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

Sunday, August 4, 2024

Monday 8-5-24

 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)