MONDAY 11.4.24

Strength

Overhead squat

Work up to heavy set of 3

For time:

500 Meter run (300m+200m)

30 KB Goblet squat (53,35) RX+(70,53)

20 Pull up (RX+Chest to bar)

10 Power snatch (135,95) RX+(155,105)

400 Meter run

24 KB Goblet squat (53,35) RX+(70,53)

16 Pull up (RX+Chest to bar)

8 Power snatch (135,95) RX+(155,105)

300 Meter run

18 KB Goblet squat (53,35) RX+(70,53)

12 Pull up (RX+Chest to bar)

6 Power snatch (135,95) RX+(155,105)

200 Meter run

12 KB Goblet squat (53,35) RX+(70,53)

8 Pull up (RX+Chest to bar)

4 Power snatch (135,95) RX+(155,105)

100 Meter run (wall & back)

6 KB Goblet squat (53,35) RX+(70,53)

4 Pull up (RX+Chest to bar)

2 Power snatch (135,95) RX+(155,105)

SATURDAY 11.2.24

Teams of two. One athlete works at a time.

5 rounds (45 minute cap):

50 Wall ball (20,14) RX+(25,20)

40 Toes to ring

300 Meter run together

20 Power clean (135,95) RX+(155,105)

10 Wall walk

FRIDAY 11.1.24

Strength

Power Snatch

Establish Heavy Single

For Time:

5 Rope Climbs

Then,

3 Rounds:

15/12 Calorie Row

8 Single Arm DB Devil Press (50,30) RX+(55,35) (Right Arm)

12 Single Arm DB Overhead Alternating Walking Lunge (50,30) RX+(55,35) (Right Arm)

15/12 Calorie Row

8 Single Arm DB Devil Press (50,30) RX+(55,35) (Left Arm)

12 Single Arm DB Overhead Alternating Walking Lunge (50,30) RX+(55,35) (Left Arm)

Then,

5 Rope Climbs

THURSDAY 10.31.24

Strength

Back Squat (1&1/4 Style)

6x4 Increasing Weight

For Time:

20/16 Calorie Bike

30 Thruster (75,55) RX+(95,65)

20 Pull Up RX+(30 Pull Ups)

20/16 Calorie Bike

25 Thruster (95,65) RX+(115,80)

20 Pull Up RX+(20 Chest To Bar)

20/16 Calorie Bike

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

20 Pull Up RX+(10 Bar Muscle Up)

20/16 Calorie Bike

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

*Reset monitor.

WEDNESDAY 10.30.24

Strength

Bench Press

Establish Heavy Set Of 5

For Time

400 Meter Med Ball Run (20,14) RX+(25,20)

20 Burpee Box Jump Over (24,20)

300 Meter Med Ball Run (20,14) RX+(25,20)

15 Burpee Box Jump Over (24,20)

200 Meter Med Ball Run (20,14) RX+(25,20)

10 Burpee Box Jump Over (24,20)

300 Meter Med Ball Run (20,14) RX+(25,20)

15 Burpee Box Jump Over (24,20)

400 Meter Med Ball Run (20,14) RX+(25,20)

20 Burpee Box Jump Over (24,20)

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)