TUESDAY 10.29.24

Strength

3 Push Press + 2 Push Jerk +1 Split Jerk

5 Sets Increasing Weight

AMRAP In 15:00 (Ladder Style):

3 Deadlift (185,130) RX+(205,145)

3 Toes To Bar

3 Hand Stand Push Ups (Abmat+15's) RX+ (Abmat+Two 45's Each Side)

6 Deadlift (185,130) RX+(205,145)

6 Toes To Bar

6 Hand Stand Push Ups (Abmat+15's) RX+ (Abmat+Two 45's Each Side)

9 Deadlift (185,130) RX+(205,145)

9 Toes To Bar

9 Hand Stand Push Ups (Abmat+15’s) RX+ (Abmat+45's)

…Etc.

MONDAY 10.28.24

Strength

Hang Squat Clean

Establish Heavy Set Of 3

For Time:

1000 Meter Row

Then,

5 Rounds:

50 Double Unders

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

10 Hang Power Clean (135,95) RX+(155,105)

Then,

1000 Meter Row

SATURDAY 10.26.24

Teams Of Two. One Athlete Works At A Time.

For Time:

150/135/120 Calorie Row

120 Hand Release Push Up

90 Toes To Bar

60 Hang Power Snatch (95,65) RX+(115,80)

30 Synchronized Burpees

600 Meter Run Together (2x300m)

90 Dual DB Push Press (50,30) RX+(55,35)

120 Front Squat (95,65) RX+(115,80)

150/135/120 Calorie Bike

FRIDAY 10.25.24

Strength

Tempo Back Squat

*3 Second Negative, 3 Second Hold

5x5 Increasing Weight

4 Rounds For Time:

50 Walking Lunges

400 Meter Run

15 Deadlift (225,160) RX+(245,170)

5 Wall Walks

3 Rope Climb

THURSDAY 10.24.24

Gymnastics

Deficit Hand Stand Push Up

5x5 Increasing Deficit

For Time:

10-9-8-7-6-5-4-3-2-1 Hang Power Clean & Jerk (115,80) RX+(135,95)

20-18-16-14-12-10-8-6-4-2 Box Jump Over (24,20)

10-9-8-7-6-5-4-3-2-1 Burpee Pull Up RX+(Chest To Bar)

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)