October 7th, 2023
“Team Chuck Heavy”
[HERO]
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Synchro Thrusters
1 Mile Row
Time Cap: 30 Minutes
* Split: Rows & Push-Ups
* Together: Thrusters & Run
RX: 45/35
banglim
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October 6th, 2023
Power Snatch
On the 2:30 x 5 Sets:
5 Power Snatches > 75 %
Same Weight Across
“Too Hot To Handle”
AMRAP 10:
10 Dumbbell Snatches, 20 Double Unders
20 Dumbbell Snatches, 40 Double Unders
30 Dumbbell Snatches, 60 Double Unders …
FX: 35/25
RX: 50/35
RX+: 70/50
October 5th, 2023
“Footwork”
5 Rounds For Time:
21-18-15-12-9 Front Squats
1-2-3-4-5 Rope Climbs
400 Meter Run
Time Cap: 28 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
October 3rd, 2023
“Doce”
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps
Rest 4 Minutes Between Rounds
Round 1: RX+: 135/95; RX: 115/85; FX: 95/65
Round 2: RX+: 115/85; RX: 95/65; FX: 75/55
Round 3: RX+: 95/65; RX: 75/55; FX: 65/45
*Score=Sum Total of Reps **
Pick up were you left off
FX: 95/65; 75/55; 65/45; 20/18
RX: 115/85; 95/65; 75/55; 24/20
RX+: 135/95; 115/85; 95/65; 24/20
October 2nd, 2023
Back Squat
On the 2:00 x 5 Sets:
5 Back Squats @ 82-87%
Same Weight Across
“Lowball”
For Time
Partition However:
1,200 Meter Run
120 Wallballs
Time Cap: 15 Minutes
FX: 14/10
RX: 20/14
September 30th, 2023
Take 20 minutes to find a one rep max deadlift
“High Seas”
AMRAP 15:
15 Power Snatches
30/24 Calorie Row
60 DU
FX: 45/35
RX: 65/45
RX+: 75/55
September 29th, 2023
“Beanstalk”
TEAMS OF 3
AMRAP 30:
9 Rope Climbs
60/45 Calorie Bike
30 Thrusters
Time Cap: 35 Minutes
– – – – – – – – – – – – – –
2 Men + 1 Woman: 55 Calories
2 Women + 1 Man: 50 Calories
FX: 75/55
RX: 95/65
RX+: 115/85; ECHO
September 28th, 2023
Take 18 Minutes to find a one rep max push jerk
“The Comeback”
For Time:
50 Sit-ups, 50 Box Jumps
50 Sit-ups, 40 DB Push Jerks
50 Sit-ups, 300′ Farmers Carry
50 Sit-ups, 20 DB Box Step-ups
FX: 35s/25s
RX: 50s/35s
RX+: 30 GHDs; 50s/35s
September 27th, 2023
“Machine Learning”
4 Rounds For Time:
25 Burpees Over Rower
400 Meter Run
500/450 Meter Row
Rest 2 Minutes Between Rounds
Time Cap: 30 Minutes
RX: As Written
September 26th, 2023
Take 18 minutes to find
1 Rep Max Front Squat
“T.U.P.”
HERO
For Time
15-12-9-6-3:
Power Cleans
Pull-ups
Front Squats
Pull-ups
Time Cap: 15 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95