Wednesday 10-18-23
For time:
21 DB thrusters 50/35
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs
Tuesday 10-17-23
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans 185/125
Sunday 10-15-23
5 rounds:
12 DB deadlifts 50/35
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
Monday 10-16-23
AMRAP 20:
100-calorie row
75 sit-ups
50 pull-ups
Saturday 10-14-23
EMOM 21:
Min. 1 | 10/15-calorie Echo bike
Min. 2 | :20 L-sit hold
Min. 3 | max reps bar muscle-ups
Friday 10-13-23
For load:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.
Thursday 10-12-23
21-15-9
DB devils presses 35/20
– Perform 10 x 50-ft shuttle runs after each set
Wednesday 10-11-23
3 sets for total time:
1000/800m row
– Rest 3:00 between sets
Tuesday 10-10-23
With a partner
3 rounds for time:
800-m run with a medicine ball 20/14
24 power snatches 155/05
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees …
Monday 10-9-23
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats 70/53
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.