24/10

A. 10 rounds 4 KB Swing (heavier than normal) 6 Burpee 8 Wallball + B. “homework” retest for those who didn’t get done on Tuesday C. “HOMEWORK” / OR; C. Single Arm Farmers Carry; 60 sec/side; x3, rest 45 sec between sides + Then; D. Side Plank; ALAP/Side; x3, rest same as work time

22/10

A. Row 500m ALL out – Dampener #5 B. AMRAP double unders in 8 min / or tech work C. FULL Class RETEST for “homework” C. “HOMEWORK” / OR; C. Static Pronated BAR Hold; ALAP; x4, rest 30 sec / OR; C. Bent Over DB Row with Scap Retraction @ 2011; 6-8 reps/arm; x4, rest…

17/10

A. 3 rounds; 1 min at each station, 10 sec transition -Wallball -Box Jump -Ball Slam -Burpee -1 min rest + Teams of 2 10 min max meters row or air dyne + C. “HOMEWORK” / OR; C. Single Arm Farmers Carry; 60 sec/side; x3, rest 45 sec between sides – build on last week…

16/10

A. Tall Jump. Tuck Jump; 1 every 20 sec for 6 min B. AK Power Snatch; 3 TnG Reps; x6, rest 90 sec C1. Clean Grip Deadlift @ 3331; 3 reps; x5, rest 90 sec C2. Deficit HSPU @ 20X0; 2-3 reps; x5, rest 90 sec/ OR C2. Scaled HSPU; 5-8 reps; x5, rest 90…

15/10

A. Row 400m/300m – Dampener #5 businesses should comply + rest 70 sec on rower + Row 400m/300m – Dampener #5 Rest 8-10 min then repeat the above once more B. 5 min moderate effort shuttle run C. “HOMEWORK” / OR; C. Static Pronated BAR Hold; ALAP; x4, rest 30 sec / OR; C. Bent…