Thursday, October 9, 2025
4 Rounds for time of:
30/20 Calorie assault bike
15 Two push up burpee plate hops
10 Box jumps (30″/24″)
Wednesday, October 8, 2025
Strength
Front squat
Conditioning
AMRAP in 10 minutes of:
21 Toes to bar
21 Push press (155#/105#)
15 Toes to bar
15 Push press (155#/105#)
9 Toes to bar
9 Push press (155#/105#)
Tuesday, October 7, 2025
Strength
Weighted pull up
Conditioning
For time:
75 KB swings (53#/35#)
Run 1 mile
75 KB swings (53#/35#)
Sunday, October 5, 2025
AMRAP in 15 minutes of:
200m Run
3 Hang power cleans (95#/65#)
6 Front rack lunges (95#/65#)
9 Thrusters (95#/65#)
Saturday, October 4, 2025
For time:
21 Chest to bar pull ups
15 Box jump overs (24″/20″)
9 Snatch (135#/95#)
Rest 2 minutes
-THEN-
9 Snatch (135#/95#)
15 Box jump overs (24″/20″)
21 Pull ups
Thursday, October 2, 2025
Strength
Front squat
Conditioning
AMRAP in 9 minutes of:
10 Deadlift (135#/95#)
5 Handstand push ups
