"Hard-Knock Life" For Time:50-40-30-20-10:Double UndersGHD Sit-upsInto...1 Mile RunInto...50 Double Unders5 Rope Climbs40 Double Unders4 Rope Climbs30 Double Unders3 Rope Climbs20 Double Unders2 Rope Climbs10 Double Unders1 Rope ClimbTIME CAP - 40:00
FRIDAY 10.14.22
DEADLIFT Every 2:00 x 3 sets:1 Rep@ 80-85% of 1 Rep Max or Light/Moderate Weight*3 Second Isometric**Keep weight the same across all 3 sets "Ladies & Gentlemen" 3 Rounds For Time:3 Rounds of "Cindy"1 Round of "DT"*1 Round of "Cindy":5 Pull-ups10 Push-ups15 Air Squats**1 Round of "DT":12 Deadlifts9 Hang Power...
THURSDAY 10.13.22
STRICT PRESS Every 2:00 x 3 sets: 1 Rep @ 80-85% of 1 Rep Max or Light/Moderate Weight *3 Second Isometric **Keep weight the same across all 3 sets "No Shoes, No Shirt, No Problem" For Time: 2,000 Meter Bike Erg 1,000 Meter Row 50 Toes to Bar *Work In...
WEDNESDAY 10.12.22
BACK SQUAT Every 2:00 x 3 sets: 1 Rep @ 80-85% of 1 Rep Max or Light/Moderate Weight *3 Second Isometric **Keep weight the same across all 3 sets "Roomba" On the Minute x 15: Minute 1: 1 Wallball + Max Burpees Minute 2: 2 Wallballs + Max Burpees Minute...
TUESDAY 10.11.22
Power Clean & Jerk Every 2:00 x 5 sets: 3 Power Cleans + 1 Push Jerk @ 70-75% of 1 Rep Max Power Clean "Dream On" AMRAP 15: 1 Power Clean 1 Ring Muscle-up 100 Meter Run 2 Power Cleans 2 Ring Muscle-ups 100 Meter Run 3 Power Cleans 3...
MONDAY 09.26.22
back squat Every 2:30 x 4 sets:5 Reps@ 65-70% of 1 Rep Max or Light/Moderate Weight*5 Second Isometric "home plate" AMRAP 6:1,000/800 Meter Row12 Front SquatsMax Bar-Facing BurpeesAMRAP 6:1,000/800 Meter Row12 Front SquatsMax Burpee to Touch (6")AMRAP 6:1,000/800 Meter Row12 Front SquatsMax Burpee Box Jumps (24"/20")
SUNDAY 09.25.22
SNATCH 4 sets: 1 Halting Power Snatch + Overhead Squat *3 second pause at knee 4 sets: 1 Halting Squat Snatch *3 second pause at knee 4 sets: Snatch High Pulls x 3 reps @ 110% of 1 Rep Max Snatch
SATURDAY 09.24.22
DEADLIFT Every 2:30 x 4 sets:5 Reps@ 65-70% of 1 Rep Max or Light/Moderate Weight*5 Second Isometric**Keep weight the same across all 3 sets "JIM" 9 Rounds For Time:24 Push-ups8 DeadliftsTIME CAP - 20:00[TRAIN] Barbell - 215lbs/135lbs[SWEAT] Barbell - 135lbs/95lbs
FRIDAY 09.23.22
BACK SQUAT Every 2:30 x 4 sets:5 Reps@ 65-70% of 1 Rep Max or Light/Moderate Weight*5 Second Isometric**Keep weight the same across all 3 sets "Abomination" AMRAP 15:21 Weighted Sit-ups15/12 Calorie Row9 Dumbbell Thrusters[TRAIN] Dumbbells - 50lbs/35lbs[SWEAT] Dumbbells - 35lbs/25lbs