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…
Saturday, July 13, 2024
For time:
21 Snatch (95#/65#)
21 Pull ups
200m Run
15 Snatch (115#/75#)
15 Pull ups
200m Run
9 Snatch (135#/95#)
9 Pull ups
200m Run
Thursday, July 11, 2024
21-18-15-12-9 reps of:
Unbroken wall ball (20#/14#)
50-40-30-20-10 reps of:
KB swings (53#35#)
400m Run after each round of KBS.
10 Burpee penalty each wall ball break.
Wednesday, July 10, 2024
AMRAP in 15 minutes of:
15 Calorie assault bike
100′ Overhead carry (50#/35#)
2+ Bar muscle up
