10-17-2025
skill : 6×4 d ball throws metcon: 10 rounds 10 single arm Turkish sit up 35/25 10 single arm Turkish
10-16-2025
Skill : 8×3 shoulder to overhead metcon : 5 rounds for time complex 5 touch and go power clean +
10-15-2025
Skill : 5×5 deadlift Metcon 21-15-9 chest to bar pull up box jump 24/20 alternating dumbbell snatches 50/35
10-14-2025
Skill : Super set : 8 3 – wall walks 9 – Vups 12 – pulls ski erg Metcon :
10-13-2025
metcon EMOM 44 back squats *all even minutes rest minutes 1-6: 3×10 minutes 7-16: 5×5 minutes 17-28: 6×4 minutes 29-44:
10-10-2025
Skill : complex – 6 metcon : heavy Nancy 5 rounds for time 400m 15 overhead squats 135/95
10-10-2025
Skill : 5×5 (back squat + lunge + lunge) Metcon : Chipper for time 100 hand release pushup 100 front
10-9-2025
Skill : 6×10 toes to bar Metcon: Amrap 20 20 hollow rocks 25m sled push 3/2 20 v ups 25m
10-8-2025
Skill : 8×3 overhead squats – 3 second pause at bottom Metcon : 21-15-9 alternating dumbbell snatches 50/35 pairs of
