Thursday, October 22, 2020
AMRAP in 16 minutes following the rep scheme of:
6 Wall ball (20#/14#)
6 Deadlift (185#/135#)
300m Run
12 Wall ball (20#/14#)
12 Deadlift (185#/135#)
300m Run
18 Wall ball (20#/14#)
18 Deadlift (185#/135#)
300m Run
24 Wall ball (20#/14#)
24 Deadlift (185#/135#)
300m Run
If you complete the round of 24, go on to 30. If you complete 30, go on to 36, etc.
Tuesday, October 20, 2020
For time:
30/24 Calorie assault bike
-THEN-
30 Hang power clean – front squat – right leg lunge – left leg lunge – push press (115#/85#)
Every time the bar is dropped, bike 15/12 calories.
Sunday, October 18, 2020
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerk
20 Overhead squats
20 Front squats
Rx weight for men is 95# and 65# for women. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute ends during a repetition the athlete will complete their rep and then start their four burpees.
Saturday, October 17, 2020
EMOM for 20 minutes:
Odd: 30 Double unders
Even: 10 Toes to bar
300m Run penalty for each round not completed.
Thursday, October 15, 2020
5 Rounds for time of:
12 Deadlift (155#/105#)
12 Calorie row
9 Hang power clean
9 Calorie row
6 Shoulder to overhead
6 Calorie row
Tuesday, October 13, 2020
AMRAP in 18 minutes of:
30/24 Calorie assault bike
20 Alternating one arm KB swings (53#/35#)
10 Pull ups
