Tuesday, 10/15/2019

A. Bench press Max reps at 80% Rest 2 minutes Max reps @ 70% (try to match your max reps @ 80+1) Rest 2 minutes Max reps @ 60% (try to match your max reps @ 70 +1) B. 800 meters farmer’s carry C. 8 min. AMRAP of: 20 air squats or 10 pistols, total 10 burpee box jumps...

Thursday, 10/10/2019

A. Partner up One partner runs 800 meters (400 in round 2, 200 in round 3) while the other completes as many reps as possible of: 5 toes to bar 10 box step ups (35/50) (20/24) just one dumbbell 15 empty barbell thrusters (35/45) Switch and repeat B. 5 minutes double unders C. Mobility...

Wednesday, 10/9/2019

A. NFT 30 cal bike 30 air squats 30 push ups 30 strict pull ups B. 3 rounds of: 12 alternating in place front rack lunges, total (65/95) 10 chest to bar pull ups 8 over the bar burpees Rest 5 minutes 3 rounds of: 20 kettlebell swings (16/24) 10 box jumps...

Tuesday, 10/8/2019

A. 7-6-5-4-3-2-1 of: Russian twists (left/right =1) V-ups 30 second plank after each set B. For time: 10 bar muscle ups 20 wall balls (20/30) 30 cal bike 40 air squats 50 cal row 40 air squats 30 cal bike 20 wall balls 10 bar muscle...