10/14/2019

Strength 15 minutes to find 2RM Front Squat Conditioning 9 min AMRAP 15 Wall Ball 20/14 10 Toes to bar 30 Double Unders

10/11/2019

20.1 10 rounds for time 8 Ground to overhead 95/65 10 Bar facing burpees Cap: 15 min

10/10/2019

Strength 1 Strict Press EMOM x 10, building Conditioning 30/20 Cal bike, into, 6 rounds 100m run 15 Air Squats Cap: 14 min

10/9/2019

11.4 10 min AMRAP 60 Bar facing burpees 30 Overhead squats 120/90 10 Muscle ups

10/8/2019

Strength 1 Power Clean + 1 Squat Clean EMOM x 10, building Conditioning 10 min AMRAP 5 Squat Clean 165/115 10 Toes to Bar 5 Strict HSPU

10/7/2019

Strength 15 min to find 1RM Snatch + Hang Snatch Conditioning 21-15-9 DB Snatch 50/35 Burpee over the DB Cap: 9

10/4/2019

Teams of 2 100/70 Cal bike (switch every 10/7 calories) 100m Farmer Carry 70s/53s (50m/ buddy) 100 Synchro Air Squats 100m Farmer Carry 70s/53s 100 Burpee box jump over 24/20 (break up however) 100m Farmer Carry 70s/53s Cap: 25

10/3/2019

Strength 15 min to find 1rm Bench Press Conditioning 10 min AMRAP 15 Push Press 95/65 15 KB swing 53/35 30 Walking Lunge Steps

10/2/2019

The Ghost 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest