Tuesday, September 27, 2022
10 Rounds for time of:
3 Split jerks (135#/95#)
5 Back squats (185#/135#)
* 800m run *
Sunday, September 25, 2022
Complete as many reps as possible in 15 minutes of:
6 Overhead squats (95#/65#)
3 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
6 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
9 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
12 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
15 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
18 Handstand push ups
1 Rope climb
etc., adding 3 reps to the handstand push-up each round.
Saturday, September 24, 2022
5 Rounds for time of:
Run 400m
15 Burpees
30 KB swings (70#/53#)
Rest 2 minutes between rounds
Thursday, September 22, 2022
Strength / Skill
Split press
Conditioning
AMRAP in 8 minutes of:
6 Front squats
6 Front rack reverse lunges
6 Toes to bar
10 Front squats
10 Front rack reverse lunges
10 Toes to bar
16 Front squats
16 Front rack reverse lunges
16 Toes to bar
Wednesday, September 21, 2022
For time:
•3 Rounds of:
5 Bar muscle-ups
5 Power snatch (155#/105#)
-Then-
3 rounds of:
15 Deadlift (155#/105#)
30 Air squats
•Then-
3 rounds of:
5 Bar muscle-ups
5 Power cleans (155#/105#)
Tuesday, September 20, 2022
4 Rounds for time of:
20/14 Calorie assault bike
20 Dumbbell shoulder to overhead (50#/35#)
300m Run
