Monday 1-19-26
10:00 am only
7 rounds for time:
7 deadlifts 155/105
5 hang power cleans
3 bar muscle-ups
Sunday 1-18-26
** Monday 10:00Am only
Every 3:00 for 5 sets:
5 push presses
Saturday 1-17-26
20 rounds with a partner:
12/8-cal row
Partners can only bike while their partner is doing one of the following:
1) plate bear-hug hold 45/35
2) Double-kettlebell front-rack hold 70/53
3) Barbell front-rack hold 135/95
– Partners alternate rounds for 10 rounds per person.
Friday 1-16-26
No 6:30 PM class
AMRAP 20 minutes:
4 DB thrusters 50/35
6 toes-to-bars
24 double-unders
– Use two dumbbells.
Thursday 1-15-26
Every 4:00 x 4 sets:
8 hand-release deadlifts
Farmers carry (200 ft)
Wednesday 1-14-26
2 rounds for time of:
25/20 cal row
30 pistols
20/25 cal row
90 step-ups 24/20 inches
Tuesday 1-13-26
”Grace”
30 clean and jerks 135/95
Monday 1-12-26
400-m run
50 DB bench presses 50/35
400-m run
50 ring push-ups
400-m run
50 hand-release push-ups
400-m run
Sunday 1-11-26
5 rounds for time of:
15 front squats 115/75
60 double-unders
Saturday 1-10-26
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches 50/35