Sunday, October 15, 2023
13 Minute AMRAP
Partner 1:
Row
Partner 2:
5 Pull ups
10 Floor press (50#/35#)
15 Wall ball (20#/14#)
20 Box jumps (24″/20″)
Saturday, October 14, 2023
For time:
48-36-24 reps of:
Sit ups
24-18-12 reps of:
One arm overhead squats (35#/25)
12-9-6 reps of:
Wall walks
Thursday, October 12, 2023
4 Rounds for total time of:
30 Calorie assault bike
3 Rounds of “Cindy”
*Rest 2 Minutes between rounds
Wednesday, October 11, 2023
Strength
Squat
Conditioning
3 Rounds for time:
7 Push press (95#/65#)
7 Front squats (95#/65#)
7 Thrusters (95#/65#)
Run 200m
Tuesday, October 10, 2023
Skill
Snatch
Conditioning
4 Rounds with a partner for time:
20 Synchro dumbbell snatch (50#/35#/20#)
50 Double unders
Sunday, October 8, 2023
AMRAP in 14 minutes of:
200m Run
15 Floor press (50#/35#)
15 Wall ball (20#/14#)
Saturday, October 7, 2023
For time:
10 Hang clean & jerk (135#/95#)
10 Pull ups
8 Hang clean & jerk (135#/95#)
10 Pull ups
6 Hang clean & jerk (135#/95#)
10 Pull ups
4 Hang clean & jerk (135#/95#)
10 Pull ups
2 Hang clean & jerk (135#/95#)
10 Pull ups
