Tuesday, July 23, 2024
Strength
Front squat
Conditioning
AMRAP in 12 minutes of:
4 Wall walks
8 Pull-ups
12 Overhead reverse lunges (45#/35#)
Thursday, July 18, 2024
AMRAP in 14 minutes of:
2 Sandbag ground to over the shoulder (135#/95#)
2 Sandbag bear hug reverse lunges (135#/95#)
4 Sandbag ground to over the shoulder (135#/95#)
4 Sandbag bear hug reverse lunges (135#/95#)
6 Sandbag ground to over the shoulder (135#/95#)
6 Sandbag bear hug reverse lunges (135#/95#)
8 Sandbag ground to over the shoulder (135#/95#)
8 Sandbag bear hug reverse lunges (135#/95#)
Continue adding 2 reps to each movement until time expires.
Tuesday, July 16, 2024
2,000m Row for time followed by max bench press.
RX = 100% bodyweight
Scaled = 50% bodyweight
Each successful bench press rep deducts 10 seconds off of your time.
Sunday, July 14, 2024
Strength
Back squat
Conditioning
AMRAP in 10 minutes of:
10 Double unders
1 HSPU
20 Double unders
2 HSPU
30 Double unders
3 HSPU
40 Double unders
4 HSPU…
