Friday 3-15-24
AMRAP 17:
40 burpees to a target (6 in)
40 front squats 95/65
30 burpees to a target
30 front squats 135/96
20 burpees to a target
20 front squats 185/125
10 burpees to a target
Max-rep front squats 225/155
Thursday 3-14-24
For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run
Wednesday 3-13-24
3 rounds for time:
15 DB push presses 50/35
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs
Tuesday 3-12-24
** No 5:15 am class for the rest of this week.
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Monday 3-11-24
As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls 75/55
10 wall-ball shots 20/14
– Each partner completes a full round before switching. One partner works at a time.
Sunday 3-10-24
3 rounds for time:
90 air squats
30 Russian KB swings (35/53 lb)
10 power snatches (95/135 lb)
Friday 3-8-24
Complete as many reps as possible in 10:00 of:
2 chest-to-bar pull-ups
2 burpee box jump-overs 24/20
4 chest-to-bar pull-ups
4 burpee box jump-overs 24/20
6 chest-to-bar pull-ups
6 burpee box jump-overs 24/20
… continue to add 2 reps to each movement in the sequence until time expires.
Thursday 3-7-24
For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.
Wednesday 3-6-24
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans 50/35
Tuesday 3-5-24
Every 4:00 for 5 rounds:
500/400m row
– Rest the remaining time in the interval.
– Score is slowest interval.