10-30-24

4 Rounds
10 DBL DB Curls
20 ALT DB Rows
5 DB DL
50 DU / 150 Singles

18′ AMRAP
10-20-30-40-50……
Box Jumps / Weighted Step Ups
Burpees
:30 Plank

10-29-24

Hang Cleans:
3 Sets x 10 Reps
3 Sets x 5 Reps
3 Sets x 2 Reps

14′ AMRAP
500/450m Row or Ski
400m Run

10-28-24

5 Rounds of:
5 Strict Press
*2 Pause Front or Back Squats Each Round
Then, 5 Rounds of:
3 Push Press
*1 Pause Front or Back Squat Each Round

3 Rounds – 4′ On/4′ Off
250/225m Row or Ski
20 1 Arm DB Hang Squat Clean Thrusters (1/3 of Push Press)
Max Ab Mat Situps in Remainder of 4′
*Score is Total Situps for all 3 rounds.

10-25-24

Bench Press Drop Sets
5 Rounds
1-3 @ weight 1
3-5 @ weight 2
5-10 @ weight 3
5-? @ weight 4
Bonus: 1000m Row or Ski for Time

Sample Weights 1, 2, 3, 4:
Men:
245-195-145-95
205-175-145-95
165-135-105-75
145-125-105-75

Women:
115-95-75-55
95-85-75-55
75-65-55-45
65-55-45-35

10-24-24

3′ EMOM – 10 Rounds
10 Pullups
10 Deadlifts (50-100% BW)
5 Bar Over Burpees

10-23-24

Strict Press
15′ to Work to Heavy
3 Sets x 10 Reps
5 Sets x 5 Reps
*3 Hang Cleans After Every Set

18′ AMRAP
500/450m Row or Ski
3 Rounds:
20 Russian KB Swings
25 Abmat Situps
:30 Plank Hold

10-22-24

4 Rounds:
10 Alt Curl & Press
20 Alt DB Rows
5 Front Squats
4 Lunge Steps

Back Squats:
5 Sets x 5 Reps
1st Rep = 3 Sec Pause at Bottom
*Build to Heavy 5

2′ EMOM x 7 Rounds
With Heaviest Weight from Above, EMOM:
3 Back Squats
10 Walking Lunges (weighted or unweighted)

10-21-24

Abbate – For Time:
1 Mile Run
21 Clean & Jerks 155/105
800m Run
21 Clean & Jerks
1 Mile Run

10-18-24

Team of 2-3 : 25′ AMRAP
50 Push Press 95/65
15/12 cal Row/Bike/Ski
50 Hang Cleans
15/12 cal Row/Bike/Ski
50 Knees to Chest
15/12 cal Row/Bike/Ski

10-17-24

15′ to Work:
Tempo Deadlifts – 5 Reps with 3 second Hold at Top

12′ AMRAP
15 KB Swings
20 Abmat Situps
:30 Plank Hold
5 Goblet Squats