Thursday, October 14, 2021
Strength / Skill
Ring dip
Conditioning
For total time.
25-20-15-10-5 reps of:
Double unders
Sit ups
-THEN-
1 Mile run
-THEN-
25-20-15-10-5 reps of:
Double unders
Sit ups
Wednesday, October 13, 2021
For time:
10 Deadlift (275#/175#)
20 Front squats (185#/125#)
30 Shoulder to overhead (135#/95#)
500m Row
10 Shoulder to overhead (135#/95#)
20 Front squats (185#/125#)
30 Deadlift (275#/175#)
Tuesday, October 12, 2021
10-9-8-7-6-5-4-3-2-1 reps for time of:
Toes-to-Bar
Devil Press (50# /35#)
Time-Cap: 12 Minutes
Sunday, October 10, 2021
AMRAP in 18 minutes of:
+10 Calorie Row
+10 Wall ball (20#/14# | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (50#/35#) (24″/20″)
90 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
Saturday, October 9, 2021
AMRAP in 12 minutes of:
21-15-9
Deadlift (165#/115#)
Pull-ups
Right into…
15-12-9
Front Squats
Chest to bar pull ups
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups
Thursday, October 7, 2021
7 Minutes for Cumulative Load:
1 Clean & jerk
50ft Handstand walk
1 Clean & jerk
50ft Handstand walk
1 Clean & jerk
50ft Handstand walk
1 Clean & jerk
50ft Handstand walk
1 Clean & jerk
Tuesday, October 5, 2021
With an 8 minute clock, complete –
4 Rounds of:
8 Burpee Box Jump Overs (24″/20″)
8 Hang Power Snatches (115#/80#)
8 Thrusters (115#/80#)
If all work is completed beneath the 8 minute cap, rest the remainder and wait until the 8 minute mark, right into…
With a 7 minute clock, complete –
4 Rounds of:
8 Burpee Box Jump Overs (24″/20″)
8 Hang Power Snatches (115#/80#)
8 Thrusters (115#/80#)
