Friday 10-2

Stallions 1. Deadlift 3×6-8 reps @ 31X1 – Moderately tough load ACROSS.*     Rest 3 minutes between work sets. 2. 10 Minute AMRAP: 30 Deadlifts (135/95) 15 Barbell Floor Presses *Tempo rx: Start on the floor for :1s, stand fast, pause for :1s at the top, lower down slow to the floor for :3s.…

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Thursday 10-1

Stallions Teams of 2, 10 Rounds For Time, 5 Each:* 20 Wall Balls (20/14lbs, 10′) 10 Dumbbell Weighted Sit-Ups (30/20lbs) 20/15 Calorie Row or Assault Bike *One person works while the other rests. Post team total rounds to the whiteboard. Colts Teams of 2, 10 Rounds For Time, 5 Each: 20 Wall Balls (20/14lbs, 9′) 10…

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Wednesday 9-30

Stallions 1. Tempo Strict Ring Dip 3×6-8 reps @ 21X2.*     Rest 2-3 minutes between work sets. 2. 30-20-10 For Time:     Hang Power Clean (135/95)     Burpee Over Bar (Step Back) *Tempo rx: Start at the lock out position above the rings for :2s, lower down slow for :2s, pause for :1s in the…

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Tuesday 9-29

Stallions 10 Rounds For Time: 3 Pull-Ups 5 Toes-to-Bar 7 Box Jumps (24/20″) 200m Run Colts 10 Rounds For Time: 3 Assisted Pull-Ups 5 Knees-to-Chest 7 Box Jumps/Step-Ups (24/20″) 200m Run Mustangs 20 Minute AMRAP (or stop at 10 rounds): 3 Hard Chin-Rack Rows 5 Hanging Knee Raises 7 Box Jumps/Step-Ups (20/16″) 150m Run Save…

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