Month: October 2020

1 Ring Dip
2 Strict Pull-Ups
3 Sand Bag Carries (Length of driveway) (100/50)
4 Tire Sledge Hammer Hits (16/10)
5 Push Ups
6 KB Swings (53/35)
7 Slam balls (30/20)
8 Box Jumps (30/24)
9 Goblet Squats (53/35)
10 Calories Bike/Ski Erg
11 Wall Balls (30/20)
12 Deadlifts (255/155)

AMRAP 30
300m Row
30 Air Squats
30 Sit Ups
30 Lunges

5 RFT
20 Swings
8 SA KB Push Press
8 SA KB Power Snatch
8 SA KB OHS

30m Clock
10 Lunges
10 Air Squats
10 Swings
10 Back Stepping Lunges
+10 after each round

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

3 RFT
500m Ski Erg
500m Row
50 Goblet Squats
800m Run

AMRAP 7
3 Bar MUs
12 Lunges

AMRAP 33
1k meter Row
1k meter Ski Erg
50 Cal Assault Bike
50 Med Ball Sit Ups

30s Work/Rest Each
D/U’s
Squatting DB FR Hold 50#/35#
Burpee
SA DB PS 50#/35#
Jumping Squats
X3

For Time
150 Sit Ups
150 Air Squats
150 Wall Ball
EMO5M
400m Run