Monday, October 12, 2026

Warm Up

As Posted

Skill/Strength

5 Attempts - 100 m Row

Burpee for each meter over 100

Jumping Squat for each meter under 100

Conditioning

TABATA Mix

-Squats

-DB PP

-DB Curls or Overhead Extensions

-Planks

-Singles

Monday, October 5, 2026

Warm Up

Stretch

Light Jog

2 Rounds

-15 Dips

-15 Mountain Climbers

-15s Sampson Stretch

-100m Bumper Plate Finger Hold Walk

Skill/Strength

TABATA

- Partner MB Toss (Level Up From Normal Weight)

Conditioning 

AMRAP FUN!!

5 min. AMRAP 

- 100m Sprint

- 5 Kettlebell Swings (62/40)

- 10 Unbroken Squats

Rest 2 Minutes

5 min. AMRAP 

- 100m Sprint

- 5 Toes to Bar (hanging leg raises)

- 10 Unbroken Push-Ups

Rest 2 Minutes

5 min. AMRAP

- 100m Sprint

- 5 BP G2O

-10 BP Sit Ups