Sunday, October 24, 2021
7 Rounds for time of:
7 Overhead squats (95#/65#)
14 Hand release push ups
21 Weighted sit ups
Saturday, October 23, 2021
AMRAP in 20 minutes of:
500m Row
10 Pull ups
10 Toes to bar
10 Overhead walking lunges (45#/35#)
Thursday, October 21, 2021
2 Rounds for time:
40 / 30 Calorie assault bike
40 Dumbbell snatch (50#/35#)
300m Run
40 / 30 Calorie assault bike
40 Hang barbell snatch (45#/35#)
300m Run
Wednesday, October 20, 2021
Strength
Front squat
Conditioning
100 Triple unders for time.
Every time you break perform 10 pull ups.
- 7 minute time cap
Tuesday, October 19, 2021
10 Rounds for time of:
15 KB swings (53#/35#)
10 Bench press (135#/95#)
5 Burpees
Sunday, October 17, 2021
5 rounds with a partner for time of:
400m run
30 Box Jumps (24’/20″)
30 Wall Ball (20#/14#)
Saturday, October 16, 2021
Partner relay for time:
33 Pull ups
27 Push ups
21 Overhead squats (135#/95#)
21 Calorie assault bike
15 Push ups
9 Pull ups
