Sunday 10/9/22

 Strength: drop set bench press

Conditioning: 3 rounds for time

     15/12 calorie row

     15 thrusters

     15 toes to bar

Saturday 10/8/22 AMRAP- 6

 #1. AMRAP-6

     7 Snatches 

     10 sit-up 

Rest 1 minute

#2. AMRAP-6

     7 deadlifts

     10 KB swings 

Rest 1 minute

#3. AMRAP-6

     7 power cleans

     10 squats

Friday 10/7/22 EMOM-24

 Every minute on the minute for 24 minutes

Odd minutes-

   5 front squats(115/75#)

   10 dubs 

Even minutes-

     5 STOH

     10 wallballs

Thursday 10/6/22

 From HQ

Complete as many rounds as possible in 12 minutes

1 squat snatch

3 clean & jerks 

30 DUBS

(155/105)

Monday 10/3/23

 

Sunday 10/2/22 Mattys Sunday special

 Team of 4

Row 4,000 meters for time

Row 200

DB snatches

Back extension 

Farmer carry

* switch every 200 meters

Saturday 10/1/22

 AMRAP-18

6 Deadlifts

16 wallballs

60 single jumps