October 31, 2019

Strength: Front Squat

2-2-2

Conditioning:  3 Rounds

400 Meter Run

21 Ring Dips

2 Legless Rope Climbs

October 30, 2019

Conditioning:

1000 Meter Row

150 Double Unders

50 Dumbbell Box Step-ups (50/35) 20in. Box

150 Double Unders

1000 Meter Row

October 30, 2019

Strength:  Push Press

Build to a Heavy 10 Reps

Conditioning:  AMRAP 15

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50s/35s)

October 29, 2019

Conditioning:  For Calories

On The Minute x 20 Minutes

Odd - Max Calorie Bike

Even - 7 Double Dumbbell Strict Press (50s/35s)

October 28, 2019

Strength:  Deadlifts

5-5-5

Conditioning:  AMRAP 9

15 Deadlifts (155/105)

30 Push-ups

October 24, 2019

Strength:

Front Squat

3-3-3

Conditioning:

AMRAP 15

5 Strict Dips

10 Single Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups

October 23, 2019

Conditioning:

4 Rounds

1 Minute Strict Pull-ups

1 Minute Wreck Bag Reverse Lunges (70/50)

1 Minute Calorie Row

1 Minute Rest

October 22, 2019

Strength:

Build to a Heavy Single Bench Press

Conditioning:

5 Rounds

400 Meter Run

21 Kettlebell Swings (53/35)

15 Push-ups

October 22, 2019

Conditioning:  Team of 3

AMRAP 25

10/7 Calorie Bike

10 Slamballs (30/20)

10 Shuttle Runs (10 Meters)

October 20, 2019

Conditioning:

AMRAP 20

4 Double Dumbbell Thrusters (50s/35s)

6 Toes to Bar

24 Double Unders

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