101623-102023
Monday
Hang Power Clean + Front Squat Complex (Weight) (In 12 minutes) Build to a tough complex of: 2 Hang Power Clean 3 Front Squat Fitness: EMOM 12 3 DB (2) Hang Power Clean 4 DB (2) Front Squat
Untamed (Time) For Time: 150 Double Under 10 Thruster 75/55 100 Double Under 20 Thruster 50 Double Under 30 Thruster Fitness: DB Thruster (your choice) Rx+: 95/65 Cap = 11 Minutes
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Tuesday
Back Roads Every 5 Minutes x 6 sets 20/16 Calorie Row/Ski (Alt.) Run 400m
Steel Fortress (Checkmark) EMOM 12 1: L-Sit x :30 2: KB Lunge x 5/side 3: Single Arm KB Static Farmer Hold x :30/side 4: Plank Pull Throughs x :40
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Wednesday
Rom Com (Checkmark) Superset - x 4 Rounds: 10 DB (1) Bent Over Row/side 15-25 Push Up *rest :60-:90 between sets Rx+: Strict HSPU
New Beginnings (Time) 4 Rounds For Time: 2 Rope Climb 15 Toe to Bar Run 200m Fitness: 4 Rope Pulls Rx+: 3 Rope Climb + 20 Toe to Bar Cap = 12 Minutes
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Thursday
Climbing Up (AMRAP - Rounds and Reps)
AMRAP 20 15/12 Calorie Echo Bike 30 Box Step Up 15/12 Calorie C2 Bike 10 Burpee Over Line (facing)
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