Monday 10-13-25

 Monday 10-13-25

Back Squats

Conditioning:

4 Rounds

300 Meter Row

15 Box Jumps (24/20)

30 Double Unders

Cap 18:00

Saturday 10-11-25

 Saturday 10-11-25

Waterfall Style

Teams of 3-5

5 Rounds

2 15ft Rope Climbs

10/8 Ski Erg Cals

14 KB March (70/53)

100 Ft Bear Hug Sandbag Carry (150/100)

10/8 Echo Bike Cals

Cap 24:00

Friday 10-10-25

 Friday 10-10-25

Shoulder to Overhead

Conditioning:

AMRAP 12

3-6-9-12…

Hang Power Cleans

Shoulder to Overhead

Front Squats

BB (135/95)

Wednesday 10-8-25

 Wednesday 10-8-25

Back Squats

Conditioning:

On the 3:00 x 5

2 Wall Walks

20 Mountain Climbers

20 Criss Cross V-ups

Tuesday 10-7-25

 Tuesday 10-7-25

Conditioning:

3 Rounds

:45 Max Deadlifts (225/165)

:45 Max Burpees

:45 Max Box Jumps

:45 Rest

Partner Accessory Strength:

Rowing

KB Halos

KB Horn Bicep Curls

Monday 10-6-25

 Monday 10-6-25

Bench Press

Conditioning:

3 Rounds

50 Double Unders

40 Single Arm KBS (20/side)

30 KB Suitcase Deadlifts (15/side)

20 KB Goblet Squats

10 Push-ups 

Cap 20:00

KB (53/35)

Saturday 10-4-25

 Saturday 10-4-25

Teams of 2

AMRAP 24

20 Calorie Row

20 Alternating Hang DB Clean and Jerks (50/35)

30 Calorie Row

30 Alternating Hang DB Snatches (50/35)

40 Calorie Row

40 DB Deadlifts (50s/35s)

30 Calorie Row

30 DB Floor Press (50s/35s)

20 Calorie Row

20 DB Shoulder to Overhead (50s/35s)

*Every 4:00, both complete 5 burpees.

Friday 10-3-25

 Friday 10-3-25

Back Squats

Conditioning:

AMRAP 12

100 Ft DB Bear Crawls

200 Ft DB Front Rack Carry

6 Shuttle Runs

DB (50s/35s)