Saturday 11-2-24

 Saturday 11-2-24

Team Fitness

100 Calorie AB & Echo Bike

80 Sandbag Cleans (100/75)

60 Parallette Shoot Throughs

80 Sandbag Cleans (100/75)

100 Calorie AB & Echo Bike

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.