Wednesday 2-22-23
4 2:00 min rounds
24/17 cal row
handstand walk for distance
1:00 rest between sets
then…
4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds.
Tuesday 2-21-23
3 rounds
400m run
80 double unders
40 walking lunges
Monday 2-20-23
5 rounds
15 deadlifts 225/155
:30 L-sit hold
Sunday 2-19-23
15 min AMRAP with a partner
10 shoulder-to-overhead 155/105
15 synchronized bar facing burpees
Saturday 2-18-23
23.1
14 min AMRAP
60 cal row
50 toes-to-bat
40 wallball shots 20/14
30 cleans 135/95
20 muscle-ups
Friday 2-17-23
3 rounds with partner
60 Russian kb swings 70/53
800m run
split up work as needed, during the run, resting partner holds kb in front rack.
Thursday 2-16-23
*REMINDER No 5:15 or 6:00 AM classes on Thursday
7 rounds
split jerks
3-3-3-3-3-3-3
Wednesday 2-15-23
**REMINDER there won’t be a 5:15 or a 6:00 am class on Thursday the 16th
21 min EMOM
min 1 db manmakers 50/35
min 2 5 back squats
min 3 rest
-use two dabs for the manmakers
Tuesday 2-14-23
**REMINDER…..There will not be a 5:15 or 6:00 AM class Tuesday or Thursday this week.
5 min AMRAP
10 squat snatches 115/75
20 box jump overs 24/20
30 kipping pull-ups
5 min rest
then,
5 min AMRAP
10 power snatches 115/75
20 box jump overs 24/20
30 strict pull-ups …
Monday 2-13-23
4 rounds
400m run
500/400m row