Friday 9-30-22

 Friday 9-30-22

4 Rounds 

Teams of 2

12 Calorie Row-Plank Hold

Switch 

12 Wallballs(20/14)-Overhead WB Hold

Switch

12 Toes to Bar-Hollow Hang

Switch

12 Dumbbell Shoulder to Overhead-Dumbbell Hold

Switch

Cap 24:00

Wednesday 9-28-22

 Wednesday 9-28-22

On the 2:00 x 8

Sets 1-2: 3 Clean Pulls

Sets 3-4: 3 Position 1 Power Cleans

Sets 5-6: 3 Position 2 Power Cleans

Sets 7-8: 3 Power Cleans 

Conditioning:

AMRAP 10

28 Double Unders 

8 Power Cleans (115/85)

8 Shoulder to Overhead (115/85)

Tuesday 9-27-22

 Tuesday 9-27-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Pull-ups 

10 Burpees

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Box Dips 

10 Box Jump-Overs (24/20)

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Toes to Bar 

10 Push-ups

Monday 9-26-22

Monday 9-26-22

On the 2:00 x 5

Stamina Squats

Conditioning:

21-15-9

Calorie Row

Dumbbell Box Step-Overs (50s/35s)

(24/20)

Cap 12:00

Saturday 9-24-22

 Saturday 9-24-22

3 Rounds 

Teams of 2

30 Calorie Row 

6 Rope Climbs 

30 Box Jumps (24/20)

6 Wall Walks 

Cap 20:00

Friday 9-23-22

 Friday 9-23-22

Accessory Work:

2:00 Max Supinated Strict Pull-ups 

2:00 Rest

2:00 Max Strict Pull-ups 

Conditioning:

AMRAP 20

Teams of 2

30 Dumbbell Thrusters (50s/35s)

10 Shuttle Runs 

60 Double Unders 

30 Dumbbell Devils Press (50s/35s)

10 Shuttle Runs 

60 Double Unders

Wednesday 9-21-22

 Wednesday 9-21-22

On the 2:00 x 8

Snatches

Conditioning:

4 Rounds 

Work 2:00/Rest 1:00

10 Deadlifts @ 70% of 1RM 

Max Toes to Bar

Score is total Toes to Bar