October 2024

10 – 17 – 24 A. thruster from rack 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 B. amrap 7 3 thrusters 135 / 85 3 burpees over the bar

10 – 16 – 24 7 rounds 9 deadlift 225 / 155 15 wall ball 21 / 18 cal machine

10 – 15 – 24 A. back squat 7 – 7 5 – 5- 5 3 – 3- 3- 3 B. 8 sets of each 20 seconds ring support 20 seconds rest 20 seconds hollow hold 20 seconds rest

10 – 14 – 24 AMRAP 17 15 alternating db snatch 100m run 15 toes to bar 100m run

10 – 11 – 24 AMRAP 25 250m run 20 wall balls 20 / 14 15 cal bike or ski 10 burpees

10 – 10 – 24 A. Front Squat 7 – 7 across 5 – 5 – 5 across 3 – 3- 3- 3 across B. partner amrap 12 1 – 2 – 3 – etc wall walk50m ( 25 down and back ) lungerotate full rounds with partner partner 1 : 1 wall walk +

10 – 9 – 24 7 rounds 9 push jerk 135 / 85 15 box jump 24 / 20 21/ 18 cal machine

10 – 8 – 24 A. build to a heavy 2 rep deadlift in 10 min B. 6 x 3 across 75% deadlift C. 12 min abs 3 rounds 1 min situp 1 min hollow rock 1 min plank 1 min rest

10 – 7 – 24 20 min amrap 300m row 10 bench press 135 / 85 50 double unders

6 rounds 20 cal machine 10 strict press 95 / 65 5 bar muscle ups