October 2024

For Time50/40 Calorie Row75 Hang Dumbbell Power Cleans (50s/35s)50/40 Calorie Row

5 sets2:00 AMRAP200m RunMax V-Ups-Rest 1:00 between sets-

15 min AMRAP 10-20-30-40-50…Wall Balls (20/14)5-10-15-20-25Burpee Box Jump Overs (24″/20″)

For Time 30/24 Calorie Air Bike30 Pull Ups30/24 Calorie Air Bike15 Chest to Bar30/24 Calorie Air Bike30 Pull Ups

2 Sets:3 Rounds12 Single Arm Dumbbell Thrusters (6 per side) (50/35)50ft Single Dumbbell Walking Lunge (50/35)36 Double Unders-rest 3:00 between sets-

For Time 21-15-9Calorie Air Bike (Women: 15-12-7)Power Snatches (95/65)

For Time Teams of 280 Wall Balls (20/14)20 Synchro Line Facing Burpees60 Wall Balls (20/14)15 Synchro Line Facing Burpees40 Wall Balls (20/14)10 Synchro Line Facing Burpees

For Time 1600m Run80 Toes to Bar40 Box Jumps (30″/24″)-Partition any way.

4 Sets: (1 set every 5 minutes)10 Handstand Push Ups10 Right Arm Hang Dumbbell Snatch (50/35)25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)10 Left Arm Hang Dumbbell Snatch (50/35)25ft Left Arm Overhead Dumbbell Walking Lunge (50/35) *score time each set

Jackie For time:1,000-meter row50 thrusters30 pull-ups Men: 45 lb.Women: 35 lb.