SATURDAY 11.10.24

Teams of two. One athlete works at a time.

AMRAP in 40:00 (ladder style):

10 Thruster (95,65) RX+(105,70)

10 DB alternating power snatch (50,30) RX+(55,35)

10 Pull up RX+(Chest to bar)

10 Burpee over rower *two foot takeoff

10/8 Calorie row

20 Thruster (95,65) RX+(105,70)

20 DB alternating power snatch (50,30) RX+(55,35)

20 Pull up RX+(Chest to bar)

20 Burpee over rower *two foot takeoff

20/16 Calorie row

30 Thruster (95,65) RX+(105,70)

30 DB alternating power snatch (50,30) RX+(55,35)

30 Pull up RX+(Chest to bar)

30 Burpee over rower *two foot takeoff

30/24 Calorie row

…Etc.

FRIDAY 11.8.24

Strength/power

4 sets:

8-12 Weighted push up *increasing weight

5 Box jump *increasing weight

3 rounds for time:

600 Meter run (2x300m)

30 Plate overhead walking lunge (45,35) RX+(65,45)

20 Box jump over (24,20) RX+(30,24)

4 Rope climbs

THURSDAY 11.7.24

Strength

Strict weighted chin up

4x3-5 *increasing

For time:

30/24 Calorie bike

25 Hang power clean (135,95) RX+(165,115)

125 Double under

25 Hand stand push up (abmat+15’s) RX+(abmat+45’s)

125 Double under

25 Hang power clean (135,95) RX+(165,115)

30/24 Calorie bike

*Reset monitor

WEDNESDAY 11.6.24

Strength

Back squat

Work up to heavy set of 3

10 rounds for time:

5 Deadlift (275,195) RX+(315,220)

10 Toes to bar

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

TUESDAY 11.5.24

Strength

4 sets:

12-15 Ring dip (add weight if needed)

12-15 Inverted row (elevate feet to increase difficulty if needed)

AMRAP in 15 minutes (ladder style):

5 Shoulder to overhead (135,95) RX+(155,105)

5 Bar facing burpee

5/4 Calorie row

10 Shoulder to overhead (135,95) RX+(155,105)

10 Bar facing burpee

10/8 Calorie row

15 Shoulder to overhead (135,95) RX+(155,105)

15 Bar facing burpee

15/12 Calorie row

…etc.

*Two foot take off

*Reset monitor

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)