Tuesday, Oct. 12, 2021

3 Rounds:

5-4-3-2-1

  • Box Jump
  • Burpees
  • Knees-to-Elbows

 

 

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Monday, Oct. 11, 2021

5 Individually timed sets:

  • 10 Thruster using 40-50% of last weeks 1RM.
  • Rest one minute between sets.

Then:

3 Rounds:

  • 15 calorie Row
  • 12 Kettlebell Swings
  • 9 Ring Dips

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Friday, Oct. 8, 2021

AMCAP (As Many Cards As Possible) 20 minutes:

  • Individual decks; No Jokers; Ace = 1 , Face Cards = 10
  • Clubs: Straight-Leg Deadlift
  • Diamonds: Athlete Choice #1
  • Hearts: Barbell Roll-Outs
  • Spades: Athlete Choice #2

OR

Make-Up Day

 

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Wednesday, Oct. 6, 2021

Weight Vest Wednesday

AMRAP 15 minutes

  • 5 Renegade Rows (Row L/R, Push-Up = 1)
  • 10 Air Squats
  • 15 Jumping Jacks

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Tuesday, Oct. 5, 2021

15 minutes:

  • Max. weight Hang Power clean

Then

2 Rounds for total meters:

  • Row 50 seconds, rest 10 seconds
  • Row 40 seconds, rest 20 seconds
  • Row 30 seconds, rest 30 seconds
  • Row 20 seconds, rest 40 seconds
  • Row 10 seconds, rest 50 seconds

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Monday, Oct. 4, 2021

EMOTM 8 minutes

  • 3 Squat or Deadlift. Increase weight each set to finish ~80% from previous weeks 1 RM.

Then

4 Rounds:

  • 8 Toes-to-Bar
  • 16 Dumbbell Lunge Steps (L=1, R=2)
  • 32 Double-Unders

 

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Friday, Oct. 1, 2021

AMRAP 16 minutes:

  • X x 100 Athlete Choice #1
  • X x 10 Athlete Choice #2
  • X Athlete Choice #3

For example (X = 5; 500m Row, 50 Abmat Sit-Ups 5 Box Jumps)

 

 

 

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Thursday, Sept. 30, 2021

5-5-3-3-3-1-1-1-1

  • Thruster
  • Increase weight each round.

Between sets or 5 Rounds after completing Thrusters:

  • 6 Prisoner Get-Ups
  • 12 Push-Ups
  • 18 Lunge Steps (L=1, R=2)

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Wednesday, Sept. 29, 2021

Weight Vest Wednesday

  • 100 Pull-Ups
  • Run 200m or 50 Air Squats every time athlete comes off the bar for the first 6 sets of pull-ups. Complete remaining reps/runs/squats without the vest.
  • Score will be total number of pull-ups performed with weight vest on.

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