Blog

Tuesday 10/19/21

Conditioning:
Diane
21-15-9
Deadlifts (225/155)
Handstand Pushups
Time Cap 7:00

Strength:
Every :90 x 8 Sets
6 Strict Pull Ups

Monday 10/18/21

Strength:
Every :90 x 5 Sets
2 Snatch Push Press + 1 Overhead Squat:
Start at 67%, end at 92% of 1 RM Snatch
(As form allows)

Conditioning:
For time:
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″)
Time Cap 15:00

Saturday 10/16/21

Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike
Partner 2: 2 Rounds
15 Pull-Ups
3 Power Clean (185/135)
5 Front Squat (185/135)
Partner 3: Rest

  • Scored as Total Reps = reps at station 2 + calories
  • All partners rotate once Partner 2 is done with the 2 rounds

Thursday 10/14/21

Strength:
Every :90 x 6 Sets
1 Thruster
Work to a heavy for the day

Conditioning:
For Time
5 rounds
20 Alternating V-Ups (10/10)
15 Burpee Box Jump Overs (24/20)
Time Cap 14:00

Wednesday 10/13/21

Conditioning:
4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike
10 Alternating Dumbbell Snatch (70/50)
-Rest 3:00 between sets-
-4:00 cap each set-

Tuesday 10/12/21

Strength:
Every :90 x 5 Sets
3 Snatch Deadlift + 2 Power Snatch
Start around 55%, end around 80% of 1RM snatch (as form allows)

Conditioning:
100-80-60-40-20
Double Unders
50-40-30-20-10
Push-Ups
18:00 Cap

Monday 10/11/21

Strength:
Every :90 x 5 Sets
2 Front Squat + 1 Push Press + 1 Push Jerk
Start around 50%, end around 70% of 1RM clean and jerk (as form allows)

Conditioning:
AMRAP 20
8 Dumbbell Thrusters (2×50/35)
12 Toes To Bar
16/14 Calorie Row

Saturday 10/9/21

For Time
10 rounds (each)
15 Deficit Push Ups 45s/25s
15/12 Calorie Assaulte Bike
You Go, I Go
Time Cap 40:00

Friday 10/8/21

Conditioning:
2 Sets
500/400m Row
100 Double Unders
20 Kettlebell Swings (1.5/1)
15 Burpee Pull-Ups
20 Kettlebell Swings (1.5/1)
100 Double Unders
500/400m Row
-rest 5 Minutes b/t sets-
Time Cap Each Set 12:00

Strength:
Standing Single Arm DB Shoulder Press 4×10