Sunday, October 20, 2024
For total time.
3 rounds:
30 Overhead walking lunges (45#/25#)
15 Push ups
-THEN-
3 rounds:
30 Wall ball (20#/14#)
15 Push ups
Saturday, October 19, 2024
For time:
800m Run
40 Pull ups
80 Dumbbell snatch (50#/35#)
600m Run
30 Pull ups
60 Dumbbell snatch (50#/35#)
400m Run
20 Pull ups
40 Dumbbell snatch (50#/35#)
Thursday, October 17, 2024
For time:
30 Deadlift (95#/65#)
30 Box jumps (24″/20″)
30 Power cleans (95#/65#)
30 Box jump overs (24″/20″)
30 Thrusters (95#/65#)
30 Burpee box jump overs (24″/20″)
Wednesday, October 16, 2024
Skill / Strength
Turkish get-up
Conditioning
Complete as many rounds as possible in 10 minutes of:
3 Overhead squats (115#/75#)
30 Double-unders
6 Overhead squats (115#/75#)
30 Double-unders
9 Overhead squats (115#/75#)
30 Ddouble-unders
Etc.
Tuesday, October 15, 2024
5 Rounds not for time.
0:00 – 3:00:
1,500m Assault bike
3:00 – 6:00:
12 Bench press (135#/95#)
9/9 Single arm dumbbell rows (50#/35#)
Sunday, October 13, 2024
20 rounds for time of:
2 Power cleans (185#/125#)
3 Box jumps (24″/20″)
4 Toes to bar
