Sunday 1-8-23
3 rounds
25 sit-ups
25/18 cal bike or row
rest 2:00
3 rounds
25 GHD situps
25/18 cal bike or row
Saturday 1-7-22
10 min AMRAP
60 bar facing burpees
30 ohs 120/90
10 muscle ups
Friday 1-6-23
For load
15-12-9
thrusters
3:00 rest between sets
Thursday 1-5-23
20 min AMRAP with a partner
200m run
1:00m plank
partner 1 runs, while partner 2 holds a plank
Wednesday 1-4-23
3 rounds for time:
20 burpee box overs (24/30 in)
400/500-m row
Tuesday 1-3-23
45 chest-to-bar pullups
30 shoulder-to-overhead 185/125
Monday 1-2-22
AMRAP 10:
10 air squats
9 DB snatches, right arm (35/50 lb)
10 push-ups
9 DB snatches, left arm
Sunday 1-1-23
AMRAP 20 with a partner:
23 box jump overs (20/24 in)
23 power snatches (65/95 lb)
23 overhead squats (65/95 lb)
23 knees-to-elbows
23 air bike calories
Saturday 12-31-22
4 sets for AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Friday 12-30-22
7 rounds for load
6 back rack reverse lunges (3 per leg)