Sunday 7-3-22
Rest day, gym will be closed today.
Monday July 4th we will have one class at 10:00 Am
Saturday 7-2-22
on a 14 min clock,
1600m run
then,
AMRAP the remaining time
10 double kb deadlifts 53/35
20 situps
Friday 7-1-22
27-21-15-9
cal row
thrusters 95/65
Thursday 6-30-22
10 rounds
7 toes to bar
7 hand release push ups
7 pull ups
Wednesday 6-29-22
over head squats
3-3-3-3-3-3-3
Tuesday 6-28-22
3 rounds
15 push jerks 155/105
15 box jump overs 24/20
Monday 6-27-22
20 min AMRAP
200m run
30/21 cal row
40 air squats
Sunday 6-26-22
30-20-10
power cleans 95/65
lateral hops over the barbell
alt barbell lunges
lateral hops over the barbell
Saturday 6-25-22
25 min AMRAP with a partner
50 calories
50 db snatches 50/35
50 GHD situps
50 wall ball shots 20/14
*use any machine available for the calories
Friday 6-24-22
on a 20 min running clock, each for time,
0-5 min:
800m sprint
5-10 min:
75 chest to bar pullups
10-15 min:
75 burpees to target
15-20 min:
1000/800m row