CONDITIONING
AMRAP 20
20/15 CAL MACHINE
20 LUNGES #50/35
20 ALT SINGLE LEG V-UPS
EMOM 12
O- 12/10 CAL ROW
E- 12 WALLBALLS #20/14
PARTNER WORKOUT
FOR TIME
60 FRONT SQUATS #135/95
800M RUN
60 POWER CLEANS #115/75
600M RUN
60 SHOULDER TO OH #95/65
400M RUN
CONDITIONING
FOR TOTAL REPS & CALS
TABATA CAL ROW
TABATA PUSH UPS
TABATA ABMAT SIT UPS
TABATA BIKE ERG
ACCESSORY CASH OUT
3 SETS OF
:45 WALL SIT
10 BARBELL ROLLOUTS
STRENGTH
EMOM 10
O- 3 TNG POWER CLEANS, BUILDING
E- 10 TOE TO BAR
WORKOUT
AMRAP 10
3-6-9-12….+
RUSSIAN KBS
BOX JUMPS
#53/35
SKILL
DOUBLE UNDER PRACTICE
SPEND 10 MINUTES PRACTICING/DRILLING THE MOVEMENT
*IF YOU HAVE DU, WORK ON CROSSOVERS OR TRIPLE UNDERS
STRENGTH
EST A 10RM BACK SQUAT
AROUND ~70-75%
WORKOUT
AMRAP 15
400M RUN
25 WALLBALLS #20/14
Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
HALLOWEEN!! 👻🎃
STRENGTH
5X3 HANG SQUAT CLEANS, BUILDING
WORKOUT
AMRAP 13
6 DB THRUSTERS #50s/35s
6 TOES TO BAR
66 DOUBLE UNDERS
#50X2/35X2