10.18.23
4 sets (1 set every 5:00)Even Sets: (0:00, 10:00)15/12 Calorie Row15 Burpee Broad Jumps (4/3ft)15/12 Calorie Row Odd Sets: (5:00, 15:00)15/12 Calorie Air Bike15 Burpee Broad Jumps (4/3ft)15/12 Calorie Air Bike *score time each set
October 2023
10.16.23
3 RFT12 Thrusters (65/45)12 GHD Sit Ups (Or V-Ups)24 Crossover Single Unders Or 48 Double Unders -rest 3:00- 3 RFT12 Thrusters (65/45)12 GHD Sit Ups (Or V-Ups)24 Crossover Single Unders Or 48 Double Unders
10.13.23
2 min AMRAP (6 sets)20/15 Calorie Air BikeMax Distance Farmers Carry(DBs 70s/50s) Or (Kettlebells 70s/53s)-Rest 1:00 Between sets-
10.11.23
15 min AMRAP 20 Deadlifts (115/80)50 Double Unders100ft Walking Lunge50 Double Unders10 Hang Power Cleans (115/80)
10.10.23
For Time 1000m Run100/80 Calorie Row10 Rope Climbs (Or 40 Strict Pull Ups)*Partition any way*
10.9.23
10 Rounds (for max reps)30 seconds Max Rep Burpees-Rest 30 seconds-30 seconds Max Rep Wall Balls (20/14)-Rest 30 seconds-
10.6.23
Teams of 2Every 6:00 (4 sets)75 Double Unders (Each/ same time)Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)Partner 2: 15 GHD Sit Ups (or stick sit-ups)*Both working at the same time and switch when station is completed* **score time each set
10.5.23
For Time 200m Run10 Squat Snatch (95/65)300m Run6 Squat Snatch (135/95)400m Run2 Squat Snatch (155/105)-Rest 3:00-2 Squat Snatch (155/105)400m Run6 Squat Snatch (135/95)300m Run10 Squat Snatch (95/65)200m Run *score time for each set
