Friday 4-14-23
1:00 double unders
1:00 air squats
2:00 double unders
2:00 kb swings 53/35
3:00 double unders
3:00 burpees
Thursday 4-13-23
shoulder press
2-2-2-2-2-2-2-2
Wednesday 4-12-23
5 rounds
20 pistols
20 alt db snatch 50/35
Tuesday 4-11-23
5 rounds 3 min AMRAP
400m run
max strict pullups
rest 1:00 between AMRAPs
Monday 4-10-23
“Linda”
10-9-8-7-6-5-4-3-2-1
deadlift 1.5x bodyweight
bench press 1x body weight
squat clean .75x body weight
Sunday 4-9-23
Rest day
the gym will be closed today.
Saturday 4-8-23
5-10-15-20-25-30
clean and jerks 95/65
burpees
Friday 4-7-23
16 min EMOM
even minutes, max handstand hold
odd minutes, max L-sit holds
score is total cumulative time
Thursday 4-6-23
6 x 2:00 rounds
5 deadlifts 70% or higher, same load for all 6 rounds
max muscle ups
1:00 rest between rounds
score is load and number of muscle ups
Wednesday 4-5-23
12 min AMRAP
500/400m row
15 pullups
10 ohs 115/75