Wednesday 7-13-22

Wednesday 7-13-22

Conditioning:

AMRAP 10

8 Chest to Bar 

8 Box Jump Overs (24/20)

8 Toes to Bar 

Rest 4:00

AMRAP 10

32 Double Unders 

16 AbMat Sit-ups 

8 Push-ups

Tuesday 7-12-22

Tuesday 7-12-22

On the 1:30 x 9

Sets 1-3: 3 Press

Sets 4-6: 3 Push Press

Sets 7-9: 3 Push Jerks

Conditioning:

1,000 Meter Row 

20 Burpees Over the Erg

800 Meter Row 

18 Burpees Over the Erg 

600 Meter Row 

16 Burpees Over the Erg 

400 Meter Row

14 Burpees Over the Erg

Monday 7-11-22

Monday 7-11-22

On the 2:00 x 6

2 Front Squats + 5 Back Squats 

Conditioning:

AMRAP 14

400 Meter Run 

14 DB Reverse Goblet Lunges (50/35)

14 DB Split Jerks (50/35)

* For dumbbell movements, complete 7 consecutive reps on right side, then 7 consecutive reps on the left side.

Saturday 7-9-22

Saturday 7-9-22

Teams of 2

AMRAP 20

40 Foot Handstand Walk 

40 Foot Plate Walking Lunges (35/25)

40 Foot Plate Walks (35s/25s)

40 Foot Broad Jumps

Friday 7-8-22

Friday 7-8-22

On the 2:00 x 5

5 Bench Press

Conditioning:

AMRAP 15

30 Double Unders 

10 Power Snatches (135/95)

30 Double Unders 

10 Hang Clean and Jerks (135/95)

30 Double Unders 

10 Deadlifts (135/95)

Wednesday 7-6-22

Wednesday 7-6-22

Teams of 2

AMRAP 20

10 100 Meter Runs

40 Alternating Dumbbell Snatches (50/35)

10 Push-ups 

40 Sit-ups 

Partner Core Blast!

3 Rounds 

100 Flutter Kicks/Plank Hold

Tuesday 7-5-22

Tuesday 7-5-22

On the 2:00 x 8

3 Clean and Jerks 

Conditioning:

AMRAP 5

10 Box Jump Overs (30/24)

10 Toes to Bar 

Rest 2:00

AMRAP 5

10 Wallballs (20/14)

10 Chest to Bar Pull-ups