WEDNESDAY 10.23.24

Strength

Deficit Front Rack Reverse Lunges

4x10 Each Leg, Increasing Weight

*Begin Standing On Top Of 45lb Plate.

AMRAP In 20 Minutes (Ladder Style):

10 Russian KB Swings (70,53)

10 Wall Balls (20,14) RX+(25,20)

5/4 Calorie Bike

20 Russian KB Swings (70,53)

20 Wall Balls (20,14) RX+(25,20)

10/8 Calorie Bike

30 Russian KB Swings (70,53)

30 Wall Balls (20,14) RX+(25,20)

15/12 Calorie Bike

40 Russian KB Swings (70,53)

40 Wall Balls (20,14) RX+(25,20)

20/16 Calorie Bike

…Etc.

*Reset Monitor

TUESDAY 10.22.24

Strength

4 Sets:

10-12 Weighted Ring Push Up (Feet Elevated)

6-8 Weighted Chin Up

*Increasing weight

For Time:

2 Rounds:

20 Power Snatch (75,55) RX+(95,65)

25 Toes To Bar

2 Rounds:

15 Power Snatch (95,65) RX+(115,80)

100 Double Unders

2 Rounds:

10 Power Snatch (115,80) RX+(135,95)

30/24 Calorie Row

*Reset Monitor.

*Each athlete is responsible for changing their own weight. Clips must be on the bar.

MONDAY 10.21.24

Strength

Squat Clean & Jerk

Work Up To Heavy Single

5 Rounds:

With 3:30 On The Clock, Perform:

300 Meter Run

15 Lateral Bar Hop Burpees

Max Thruster (115,80) RX+(135,95)

*Two Foot Takeoff.

*Rest 1:30 After Each Round.

*Score Is Total Thrusters Between All Five Rounds.

FRIDAY 10.18.24

Strength

Every :90 x 8 rounds (12 minutes):

5 Overhead squat (from the ground) *increasing weight

AMRAP in 20:00 (ladder style):

5 Hang power snatch (75,55) RX+(95,65)

5 Pull up RX+(chest to bar)

5 Dual DB front rack walking lunge (50,30) RX+(55,35)

5 Box jump (24,20)

10 Hang power snatch (75,55) RX+(95,65)

10 Pull up RX+(chest to bar)

10 Dual DB front rack walking lunge (50,30) RX+(55,35)

10 Box jump (24,20)

15 Hang power snatch (75,55) RX+(95,65)

15 Pull up RX+(chest to bar)

15 Dual DB front rack walking lunge (50,30) RX+(55,35)

15 Box jump (24,20)

…etc.

THURSDAY 10.17.24

Strength

Barbell bent over row (supinated grip)

4x12-15 increasing

For time:

100 Double under

25 Toes to bar

25 Deadlift (205,145) RX+(225,160)

25 Bar facing burpee

80 Double under

20 Toes to bar

20 Deadlift (205,145) RX+(225,160)

20 Bar facing burpee

60 Double under

15 Toes to bar

15 Deadlift (205,145) RX+(225,160)

15 Bar facing burpee

40 Double under

10 Toes to bar

10 Deadlift (205,145) RX+(225,160)

10 Bar facing burpee

20 Double under

5 Toes to bar

5 Deadlift (205,145) RX+(225,160)

5 Bar facing burpee

*Two foot takeoff

Core

Anchored weighted abmat sit up

3x15 (hold db against chest)

WEDNESDAY 10.16.24

Hang power clean

Work up to heavy set of 3

5 rounds for time:

21 Hand release push ups

15/12 Calorie bike

9 Hang squat clean & jerk (115,80) RX+(135,95)

3 Rope climb

*Reset monitor each round

Accessory strength:

BB skull crusher

4x12-15

TUESDAY 10.15.24

Strength

Strict weighted pull up

Work up to heavy single

Then,

3 x max reps (unweighted)

For time:

1000 Meter run

50/40 Calorie row

800 Meter run

40/32 Calorie row

600 Meter run

30/24 Calorie row

400 Meter run

20/16 Calorie row

200 Meter run

10/8 Calorie row

*Reset monitor

Accessory strength:

BB curl

4x12-15

MONDAY 10.14.24

Strength

Back squat

Work up to heavy single

Then,

3x5@75% of heavy single

3 rounds for time:

30 Wall balls (20,14) RX+(25,20)

15 DB box step over (24”,20”) (50,30) RX+(55,35)

15 Single arm DB devil press (50,30) RX+(55,35)

*Full extension required on step overs.

SATURDAY 10.12.24

Teams of two. One athlete works at a time.

AMRAP in 42:00 (ladder style):

10/8 Calorie bike

10 Hang power clean (115,80) RX+(135,95)

10 Thruster (115,80) RX+(135,95)

10 Burpee toes to bar

15/12 Calorie bike

15 Hang power clean (115,80) RX+(135,95)

15 Thruster (115,80) RX+(135,95)

15 Burpee toes to bar

20/16 Calorie bike

20 Hang power clean (115,80) RX+(135,95)

20 Thruster (115,80) RX+(135,95)

20 Burpee toes to bar

…etc.

*Run 400 meters together at 6:00, 12:00, 18:00, 24:00, 30:00, & 36:00.

*Pick up where left off upon returning from run.

*Reset monitor each round.

FRIDAY 10.11.24

Strength

1&1/4 Front squat

4x6-8 increasing weight

3 rounds for time:

400 Meter run

15 Hang power snatch (95,65) RX+(115,80)

20 Barbell back rack reverse lunge (95,65) RX+(115,80)

12 Handstand push up (abmat+15’s) RX+(abmat+45’s)

500/400 Meter row

*reset monitor each round