Friday 11-1-24

 Friday 11-1-24

Conditioning:

5:00 Row Distance

Immediately into…

AMRAP 5

5 Hang Cleans (95/65)

5 Air Squats

5 Kickouts

Establish a Heavy Deadlift

Wednesday 10–30-24

 Wednesday 10-30-24

Conditioning:

On the 2:00 x 4

21 Double Unders

15 Alternating DB Snatches (50/35)

9 DB Goblet Squats (50/35)

Establish a Heavy Push Press/Push Jerk.

Accessory Strength:

8-12 Double DB Tricep Kickbacks x 3, Rest :60 between sets

8-12 Arnold’s Press x 3, Rest :60 between sets

Tuesday 10-29-24

 Tuesday 10-29-24

Conditioning:

4 Sets

6 ⬇️⬆️ DB Farmers Carry

4 ⬇️⬆️ Shuttle Runs 

2 ⬇️⬆️ DB Walking Lunges

4 ⬇️⬆️ Shuttle Runs 

6 ⬇️⬆️ DB Farmers Carry

Rest 3:00 after each set.

Score is total time including rest.

DB (50s/35s)

Cap 40:00

Monday 10-28-24

 Monday 10-28-24

Conditioning:

12-9-6-9-12

Calorie Row

Wallballs (24/20)

Cap 10:00

Establish Heavy Front Squat

Saturday 10-26-24

 Saturday 10-26-24

Teams of 2

AMRAP 6

3 Burpees

6 Handstand Push-ups

9 Double KB Deadlifts (53s/35s)

Rest 2:00

AMRAP 6

3 Box Jump Overs (24/20)

6 Toes to Bar

9 KB Wrap Around (53/35)

Rest 2:00

AMRAP 6

3 Chest to Bar Pull-ups 

6 KB Suitcase Deadlifts (53/35)

9 Air Squats

Friday 10-25-24

 Friday 10-25-24

Conditioning:

On the 2:00 x 6

6 Ring Rows

8 Plate Ground to Overhead

10 Overhead Plate Lunges

12 Plank Over Plate

Plate (25/15)

Accessory Strength:

4 Sets

100 Ft Single Arm Overhead Plate Carry/Side

200 Ft Double Plate Grip Carry

Rest as needed.

Wednesday 10-13-24

 Wednesday 10-23-24

Teams of 2

AMRAP 20

40 Double Unders

20 Toes to Bar

40 Toe Taps to Plate (45#)

20 Single Leg Box Step Ups (20)

*Every 4:00, both complete 5 Kickouts

Accessory Strength:

3-4 Sets

8-12 Cyclists Squats

Rest 1:00-2:00 between sets.

Tuesday 10-22-24

 Tuesday 10-22-24

Conditioning:

AMRAP 15

4 Forward/Backward Shuttles

6 Russian Kettlebell Swings (70/53)

8 Kettlebell Deadlifts (70/53)

10 AbMat Sit-ups 

Accessory Strength:

3-4 Sets

8-12 Double DB Lateral Raises

8-12 Double DB Hammer Curls

Monday 10-21-24

 Monday 10-21-24

Conditioning:

AMRAP 4

10 Box Step Ups (24/20)

5 Push-ups

5 Box Dips

Rest 2:00

AMRAP 4

10 Box Step Ups (24/20)

2 Wall Walks

Rest 2:00

AMRAP 4

10 Box Step Ups (24/20)

5 Burpees

5 Air Squats

Core Tabata:

Hollow Hold Flutter Kicks

Plank

Tuck ups

Plank

Friday 10-18-24

 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

 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

 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

 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

 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

 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

 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

 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

 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

 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

 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