September 30, 2019

40 DB Squat Cleans (40/25 lb.)
40 DB Shoulder-to-Overhead
400-m Run

September 29, 2019

In partners:

P1 performs:
5 x 20-m Shuttle Sprints
P2 performs:
Plate Squat Hold (15/10 lb.)
Switch

Then, both run 400 m with plate

Then, repeat with:
Plate Hold Overhead

Finish off with:
40 Burpees Over Partner in Plank

September 27, 2019

Thruster
3-3-3-3-3

*Optional Finisher
5 rounds of:
30 sec. ON : 30 sec OFF
Max calorie Row

September 26, 2019

30 Slam Balls (25/15 lb.)
20 Toes-to-Bars
400-m Run
20 Bar Muscle-ups
400-m Run
20 Toes-to-Bars
30 Slam Balls

September 25, 2019

6 Hang Squat Snatches (115/75 lb.)
7 Hang Squat Cleans
8 Split Jerks
AMRAP 24 min.

September 24, 2019

9-15-18
Weighted Pull-ups (25/15 lb.)
Calorie Row

*Find a heavy 1-rep Weighted Pull-up.

September 23, 2019

40 Box Jumps (30/24 in.)
20 DB Box Step Overs (40/25 lb.)
10 Box Round-the-Worlds
2 rounds

September 22, 2019

ABBATE

1 mile run

21 clean and jerks (155/105)

800m run

21 clean and jerks (155/105)

1 mile run

September 20, 2019


In the first 5 min., perform: Run 400 m
100 Double-unders
In the second 5 min., perform: Run 300 m
75 Double-unders
30 KB Swings (24/16 kg)
In the third 5 min., perform: Run 200 m
50 Double-unders
20 KB Swings
8 Wall Climbs
In the fourth 5 min., perform: Run 100 m
25 Double-unde...

September 19, 2019


Step-ups 2-2-2-2
*Optional Finisher
100 Wall Balls (20/14 lb.)
Every time you break, perform 2 Rope Climbs. 

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