Tom Roth 10/18/24 Tom Roth 10/18/24

Satruday, October 19

Rest Day

Tom Roth 10/17/24 Tom Roth 10/17/24

Friday, October 18

3 rounds for max reps of:
Run, 200 m
max rep Power Snatches, 95/65 lbs
Rest 1:30
Run, 200 m
max rep Power Cleans, 95/65 lbs
Rest 1:30

Tom Roth 10/16/24 Tom Roth 10/16/24

Workout

5 rounds for time of:
2 Rope Climbs
10 Box Jumps, 36/30 in
2 Rope Climbs
20 Pistols

Tom Roth 10/15/24 Tom Roth 10/15/24

Workout:

Overhead Squat
3-3-2-2-1-1-1
using heaviest weight per set

Tom Roth 10/14/24 Tom Roth 10/14/24

Rest day or make-up day

Tom Roth 10/13/24 Tom Roth 10/13/24

Workout

5 rounds for time of:

7 deadlifts (275/195 lb)
14 deficit handstand push-ups
21/18 calorie row
Rest 1 minute

Tom Roth 10/12/24 Tom Roth 10/12/24

Workout

For time:

40/32 calorie air bike
160 double unders
40/32 calorie air bike

Tom Roth 10/11/24 Tom Roth 10/11/24

Workout

4 rounds, each for time and load of:

In a 3 minute window (0:00 - 3:00):
15 bar-facing burpees
12 toes-to-bar
1 snatch

Rest remaining time

In a 3 minute window (3:00-6:00:
15 wallballs (20/14 lb)
12 toes-to-bar
1 snatch

Rest remaining time

Tom Roth 10/10/24 Tom Roth 10/10/24

Rest day or make-up day

Tom Roth 10/9/24 Tom Roth 10/9/24

Workout

As many rounds as possible in 20 minutes of:
10 sumo deadlift high-pulls (70/53 lb)
20 air squats
30 second L-sit