10/26/21

“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 minutes between each round
Time Cap: 40 minutes

10/25/21

Bench Press
10-8-6-4-2

AMRAP 12
250m Run
5 Deadlifts (315/215)

10/22/21

Every :75 seconds for 10 rounds
1 clean pull + 1 power clean + 1 hang power clean

5 RFT
40 Double Unders
6 clusters (135/95)
1 Rope Climb

10/21/21

25 min. Steady State
30 Deadlifts (155/105)
25 Front Squats
20 Toes to Bar
15 Handstand Push Ups
10 Dball/Sandbag cleans

10/20/21

Back Squat
4 x 4 @ 85%

5 RFT
12/10 CAL
15 Wallballs

10/19/21

250m Run
15 DB Cleans (50/35)
250m Run
15 Burpee Box Jump Overs

Rest 3 minutes

250m Run
12 DB Cleans (50/35)
250m Run
12 Burpee Box Jump Overs

Rest 2 minutes

250m Run
9 DB Cleans (50/35)
250m Run
9 Burpee Box Jump Overs

Rest 1 minute

250m Run
6 DB Cleans (50/35)
250m Run
6 Burpee Box Jump Overs

10/18/21

Bench Press
4 x 6
Strict Pull Ups
4 x 4-6

9-15-21-15-9
CAL Row
Push Press (95/65)
Pull Ups

10/15/21

EMOTM 10
Hang Power Clean + Power Clean
*65%-70% across

AMRAP 3
3 Clean & Jerks
5 Box Jumps (20″)
Rest 1 minute
Repeat x 3 decreasing weight each set
155/105
135/95
115/75

10/14/21

25 minutes, steady state
50 Kettlebell Swings (53/35)
25 CAL Bike or Row
50 Walking Lunges
25 CAL Bike or Row
50 Sit Ups

10/13/21

Back Squat
5 x 4 @ 80%

AMRAP 3
5 Power Snatches
30 Double Unders
Rest 1 minute
Repeat x 3 decreasing weight each set
135/95
115/75
95/65