Wednesday 8-28-24
Teams of 2
AMRAP 8
2 Strict Handstand Push-ups
4 Kettlebell Swings
6 Goblet Squats
Rest 2:00
AMRAP 8
2 Kettlebell Deadlifts
4 Kettlebell Marches
6 Kettlebell Russian Twists
KB (70/53)
* 1 Round per person
Immediately into AMRAP 4
Wall Walks
Tuesday 8-27-24
On the 1:30 x 8
Sets 1-2: 3 High Hang Cleans
Sets 3-5: 3 Hang Cleans
Sets 6-8: 3 Cleans
Conditioning:
AMRAP 9
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
BB (135/95)
Accessory Strength:
Accumulate 2:00 Wall Sit (just below parallel)
Monday 8-26-24
5 Sets:
AMRAP 1
Max Calorie (Bike, Ski, Row)
Rest :30
AMRAP 2
5 Chest to Bar Pull-ups
10 Jumping Lunges
Rest :30
AMRAP 3
5 Handstand Push-ups
10 Air Squats
15 Double Unders
Rest 1:00
Friday 8-23-24
Teams of 2
AMRAP 25
30 DB Push Press
30 DB Front Squats
30 DB Deadlifts
600 Ft DB Farmers Carry
600 Ft DB Overhead Carry
DB (50s/35s)
Wednesday 8-21-24
EMOM x 8 (Alternating Movements)
12 Handstand Push-ups
30 Double Unders
Rest 2:00
EMOM x 8 (Alternating Movements)
5 Bar Muscle Ups
20 Alternating Pistols
Rest 2:00
EMOM x 8 (Alternating Movements)
15 Toes to Bar
5 Shuttle Runs
Tuesday 8-20-24
Conditioning:
On the 4:00 x 5
15/12 Calorie Row
9 Box Jump Overs (24/20)
6 Burpees
Accessory Strength:
3 Sets
12-15 Double DB Floor Press
12-15 Single DB Tricep Extensions
Monday 8-19-24
“NANCY”
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)
Cap 18:00
Core Blast:
30-20-10
Tuck-ups
Toe Reaches
Single Leg V-ups
