Sunday 10-13-24
For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups 24/20
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
Saturday 10-12-24
For time with a partner:
100 walking overhead plate lunges 45/25
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together 45/25
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges 45/25
– One partner works on the hangs, burpees, and overhead lunges, while …
Friday 3-11-24
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
Thursday 10-10-24
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
Wednesday 10-9-24
5 rounds for time:
5 ring muscle-ups
10 box jumps 24/20
20 AbMat sit-ups
Tuesday 10-8-24
AMRAP 12:
36/25 cal row
72 double-unders
Monday 10-7-24
For time:
100 hang power snatches 65/45
100 push presses
100 sumo deadlift high pulls
100 front squats
Sunday 10-6-24
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans 135/95
Box jump-overs 24/20
– Step down from the box
Saturday 10-5-24
For time:
20 DB presses 50/35
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats
Friday 10-4-24
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots 20/14