11-18-14

STRENGTH – Thrusters 5 thrusters every minute. From 0:00-5:00 (75/50) From 5:00-10:00 (95/65) From 10:00-15:00 (115/80)

CONDITIONING Accumulate 2 min Handstand Then 10 min AMRAP 1 Kettlebell Swing (53/35) 1 Push-up 2 KBS 2 PU 3 KBS 3 PU and continue until you have done 10 min of work.

Score is last completed set plus any additional reps (ex: 10 PU + 5 KBS)

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10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8