18 Minute AMRAP
4 Rope Climbs
8 Shuttle Runs
24 Wall Bals
8 Shuttle Runs
October 5, 2022
October 4, 2022
9 Minute AMRAP
36 DU
6 Hang Squat Snatch @95/65
October 3, 2022
3 minute window
400m Run
Max C2B with remaining time
Rest 2:00
3 minute window
400m Run Max WB with remaining time
Rest 2:00
3 minute window
400m Run Max C2B with remaining time
Rest 2:00
3 minute window 400m Run
Max WB with remaining time
October 1, 2022
Snatch EMOM
Starting at 60% of your current 1RM
1 Snatch EMOM building by 3-5%, every set, until you miss.
Using 80% of Snatch you hit in the workout
12 minute AMRAP
12/9 Calorie Row
1 Squat Snatches @80%
September 30, 2022
600m Run
25 GHD Sit Ups
Rest 2:00
x4 Rounds
September 28, 2022
Deadlift in 15 minutes;
5×3 building to a heavy triple
5 minutes rest
6 Rounds for Time
50 Double Unders
2 Rope Climbs
25ft HSW
September 27, 2022
12 Min Time Cap
3-6-9-12-15-12-9-6-3
Chest to Bar
Thruster
September 26, 2022
12 Minute AMRAP
12 Box Jump Overs
12 Deadlifts @95/65
12 STO @95/65
September 24, 2022
In 10 minutes build to a heavy 3 TnG Squat Clean Complex
@15 minute mark (using 80% of Complex)
2 Minute AMRAP
50 Double Unders
4 Wall Walks
Max Squat Cleans with remaining time
Rest 2:00
x5 rounds
September 23, 2022
4 Rounds for time:
25 WallBalls
10 Shuttle Runs
10 Muscle Ups
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