Wednesday 8-31-22
On the 2:00 x 5
Cleans
Conditioning:
AMRAP 4
5 Clean and Jerks (135/95)
5 Box Jump Overs (24/20)
Rest 2:00
AMRAP 4
7 Clean and Jerks (115/85)
7 Box Jump Overs (24/20)
Rest 2:00
AMRAP 4
9 Clean and Jerks (95/65)
9 Box Jump Overs (24/20)
Pull-up Accessory Work:
3 Sets
12 Dumbbell Extensions
12 Dumbbell Curls
Tuesday 8-30-22
Conditioning:
AMRAP 20
20 Calorie Row
10 Burpees Over the Erg
20 Alternating Pistols
10 Push-ups
20 Criss-Cross V-ups
Core Blast:
3 Sets
20 Stir the Pot (10 each direction)
:30 Plank-forearms on WB
:30 Plank-feet on WB
Pull-up Accessory Work:
Accumulate 15-20 Strict Pull-ups
Monday 8-29-22
Conditioning:
8 Rounds
25 Double Unders
5 Power Snatches (115/85)
Cap 10:00
On the 2:00x 5
Tempo Front Squats
Accessory Pull-up Work:
2 Sets
:30 Hollow Hang (top of pull-up)
:30 Hollow Hang (middle of pull-up)
:60 Hollow Hang
*Rest :60 between each hold
Saturday 8-27-22
Conga Style
Teams of 3 or 4
5 Rounds
10 ⬆️⬇️ Side Shuffles
10 Sandbag Ground to Shoulder(40/20)
10 Overhead Squats (45/35)
100 Foot DB Farmers Carry (50s/35s)
50 Foot Sled Push and Pull
Cap 25:00
Friday 8-26-22
On the 1:30 x 6
Push Jerks
Conditioning:
AMRAP 6
3 Wallwalks
4 Chest to Bar Pull-ups
5 Toes to Bar
Rest 3:00
AMRAP 6
10 Wallballs (20/14)
15 AbMat Sit-ups
20 Double Unders
Wednesday 8-24-22
Row Conditioning:
500 Meters
400 Meters
300 Meters
200 Meters
* Rest :30 between each set.
Score is total time.
Front Squats
On the 2:00 x 5
Conditioning:
AMRAP 6
10 Strict Handstand Push-ups
10 Strict Pull-ups
Monday 8-22-22
Conditioning:
EMOM x 3
12 Burpees
Rest 1:00
EMOM x 3
6 Deadlifts
Rest 1:00
EMOM x 3
:30 Calorie Row
Benchmark “Fran”
21-15-9
Thrusters
Pull-ups
Cap 9:00
