Monday 10/21/24 Warmup - 2 rounds 15 supermans 30 sec plank 1 min row A) 2k row for time B1) Deadlifts - 5 x 4 B2) Bicep curls - 4 x 8 C) For time: 50 sit-ups 50 reverse crunches 50 russian twists Tuesday 10/22/24 Warmup : 3 rounds 20 sec side plank each side 15 bridges 10 turkish sit ups each side 24 min EMOM - 4 rounds Min 1: 1-2 Turkish get ups left Min 2: 1-2 Turkish get ups right Min 3: 10 Windmills left Min 4: 10 windmills right Min 5: 10 lateral step ups left Min 6: 10 lateral step ups right 1 min bike for max calories Rest 5 min Repeat Wednesday 10/23/24 Warmup : Dynamic movements Bergener warmup Jerk progressions A) Clean and Jerks -Work to a heavy 1 rep B) 8 min AMRAP 8 Burpee pull-ups 16 Ball slams Thursday 10/24/24 Warmup - 3 rounds 10 PVC pass throughs 10 Wall facing squats 20 second hollow hold A1) Overhead squats - 4 x 10 increasing A2) L-hang - 4 x 10-20 seconds B) 3 rounds for time: 30 plate overhead lunges (45/25) 20 Hollow rocks Friday 10/25/24 and Saturday 10/26/24 5 rounds for time with a partner: **Partners split reps and run together** U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.Whitten
22 kettlebell swings, 2 pood
22 box jumps, 24-inch box
Run 400 meters
22 burpees
22 wall-ball shots, 20-lb ball
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