Friday 10-18-24
Front Squats
Back Squats
Conditioning:
Teams of 2
3 Rounds
Work :30/Rest :30
- Assault Bike Calories
- Double DB Strict Press
- Kickouts
- Ski Erg Calories
- Double DB Box Step Overs
- Shuttle Runs
- Alternating Single Leg V-Ups
*Team score is total reps.
Wednesday 10-16-24
Deadlifts
Conditioning:
On the 1:30 x 6
7 Hang Power Snatches (115/75)
7 Lateral Burpees Over Bar
Tuesday 10-15-24
Conditioning:
AMRAP 20
30 Wallballs (20/14)
20 Toes to Bar
10 Box Jumps (24/20)
Accessory Strength:
Accumulate
2:00 Side Plank/Side
3:00 Plank on Forearms
Monday 10-14-24
Shoulder to Overhead
Conditioning:
EMOM x 16
Minute 1: 6 Hang Squat Cleans
Minute 2: 48 Single Unders
Minute 3: 12 Front Rack Lunges
Minute 4: 48 Double Unders
BB (135/95)
Friday 10-11-24
Deadlifts
Conditioning:
On the 1:30 x 6
6 Chest to Bar Pull-ups
8 Push-ups
10 Reverse Lunges
Wednesday 10-9-24
Shoulder to Overhead
Conditioning:
Teams of 2
AMRAP 20
40 DB Box Step Overs
400 Ft. Mixed DB Carry
40 DB Front Squats
400 Ft. DB Farmers Carry
DB (50s/35s)
Box (24/20)
Tuesday 10-8-24
Conditioning:
AMRAP 5
1-2-3-4-5…
Wall Walks
5-10-15-20-25…
Burpees
Rest 3:00
AMRAP 5
1-2-3-4-5…
Strict Pull-ups
5-10-15-20-25…
Calorie Row
Rest 3:00
AMRAP 5
1-2-3-4-5…
Strict Handstand Push-ups
5-10-15-20-25…
Lateral Jumps Over Erg
Monday 10-7-24
Front Squats
Conditioning:
AMRAP 15
10 Shuttle Runs
20 Single Leg V-ups
30 Alternating Plank Shoulder Taps
Saturday 10-5-24
Teams of 2
AMRAP 20
20 Single Arm KB Overhead Squats
30 KB Box Step Ups
40 Kickouts
*Every 4:00, complete 20 Pull-ups
KB (53/35)
Box (24/20)
Friday 10-4-24
Shoulder to Overhead
Conditioning:
10 Rounds
5 Power Cleans
3 Shoulder to Overhead
1 Front Squat
BB (135/95)
Cap 12:00
Wednesday 10-2-24
Front Squats
Cyclist Back Squats
Conditioning:
4 Rounds
:30 AMRAP DB Thrusters (50s/35s)
:30 Rest
:30 AMRAP Burpees Over Dumbbells
:30 Rest
