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)