11-05-24

Hang Cleans
10-8-6-4-2-1-1

For Time:
30/25 cal Assault Bike – Buy In
Then,
10 Rounds:
2 Deadlifts
3 Burpees Over Bar

11-04-24

Push Press
8 Sets x 5 Reps
*2 Pause Front or Back Squats at Each Weight

1′ Max Squats
*use final weight from PP

10′ AMRAP
10-20-30-40-50……
Walking Lunges
Knees to Elbows

11-01-24

Skill:
Mobility Work

20′ AMRAP
500/450m Row or Ski
Rest 1′ Exactly
50 Wallballs
Rest 1′ Exactly
50 Hang DB Snatch
Rest 1′ Exactly

10-31-24

10-9-8-7-6-5-4-3-2-1
CG Bench
Power Cleans

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