Saturday, October 1, 2022
For time:
50 Calorie row
25 Partner deadlift
40 Calorie row
20 Partner deadlift
30 Calorie row
15 Partner deadlift
20 Calorie row
10 Partner deadlift
10 Calorie row
5 Partner deadlift
Thursday, September 29, 2022
AMRAP in 15 minutes of:
5 Bar muscle ups
10 Air squats
15 Devil press (50#/35#)
Wednesday, September 28, 2022
For time:
50/40 Calorie assault bike
50 Sit ups
50/40 Calorie assault bike
50 Box jumps (24”/20”)
50/40 Calorie assault bike
50 Sit ups
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
