Sunday, October 16, 2022
For time:
600′ Shuttle run
40 Pull ups
400′ Shuttle run
25 Chest to bar pull ups
200′ Shuttle run
15 Bar muscle ups
Saturday, October 15, 2022
For time of:
25 Weighted step-ups
800m Run
25 Weighted step-ups
800m Run
25 Weighted step-ups
Men: 50# dumbbells, 24-in. box
Women: 35# dumbbells, 20-in. box
Thursday, October 13, 2022
For time:
15/30/45 GHD sit ups
-THEN-
75 Double unders
30/20 Cal assault bike
75 Double unders
-THEN-
15/30/45 GHD sit ups
Wednesday, October 12, 2022
3 Rounds for time of:
15 Dumbbell bench press (50#/35#)
5 Strict L pull ups
-THEN-
1,000m Row
Tuesday, October 11, 2022
10 Rounds for time of:
3 Split jerks (135#/95#)
5 Back squats (185#/135#)
* 800m run *
Sunday, October 9, 2022
27-21-15-9 reps for time of:
Deadlift (155#/105#)
Toes to bar
Burpee box jumps (24”/20”)
Saturday, October 8, 2022
3 Rounds with a partner for time of:
60 Wall ball (20#/14#)
60 KB swings (70#/53#)
600m Run
