Monday

 Every 4 minutes for 16 minutes

2 rounds

10 calorie row

10 front squats (115/75)

Sunday 10/30/22

 Strength: pull ups

Conditioning: EMOM-15

Min.1- 5 Deadlifts

Min.2- 6 Snatches 

Min.3- 7 push press 

Finisher: 5 rounds

100 meter row

25 squats

Saturday 10/29/22 power cleans

 Amrap 5

   7 Power cleans (155/115)

   30 wall balls 

Rest 60 seconds

Amrap 5

   7 power cleans (135/95)

   30 dubs

Rest 60 seconds 

Amrap 5

   7 power cleans (115/75)

   30 KB swings 

Thursday 10/27/22

 Conditioning: for time

               21-15-9

       Power cleans (135/95)

       Push Jerks (135/95)

       Row ( calories)

Wednesday 10/26/22

 

Finisher: 8 rounds

30 second rope

10 second rest 

30 second static hold w/ heavy KB

10 second rest

Monday 10/24/22 medball cleans

 Strength: pull ups

Conditioning: from HQ

 

Sunday 10/23/22

 

Finisher: 5 rounds

:50 Abmat sit-ups 

:50 wall sit

Saturday 10/22/22

 

Thursday 10/20/22

 

Wednesday 10/19/23

 

Tuesday 10/18/22 wallballs + power cleans

 For time: 10 rounds

10 wallball shots (20/14)

1 power clean (225/155)

Monday 10/17/22 squats

 Metcon:

Row 400

Then 5 RFT

     5 front squats

     15 DUBS/ 45 singles

Row 400

Then 5 RFT

     5 back squats 

     15 DUBS/ 45 singles

Row 400

Then 5 RFT

     5 Overhead squats

     15 DUBS/ 45 singles

Row 400

Option #2 

For time:

21 deadlifts 

50 air squats 

15 KTE

15 deadlifts 

50 air squats 

15 KTE

9 deadlifts 

50 air squats 

15 KTE

Sunday 10/16/22

               LYNNE

5 Rounds for max reps ( not for time)

Body weight bench press

Pull ups

* then max effort DUBS/single unders in 90 seconds

Saturday 10/15/22

 

Thursday 10/13/22 Grace

 GRACE

 for time 30 clean & jerks 

135/95, 95/65, 65/45

Wednesday 10/12/22

 

Tuesday 10/11/22 The Chief

 

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