Sunday 11-6-22
30 single-arm kb overhead lunges 53/35
30 knees to elbows
30 situps
30 kb snatches 53/35
30 situps
30 knees to elbows
30 single-arm kb overhead lunges
Saturday 11-5-22
7 rounds
1 deadlift
1 clean
1 hang clean
1 jerk
you may power or squat clean, push or split jerk, but the complex must be unbroken
Friday 11-4-22
5 rounds
2 min to complete:
20/14 cal row
10 lateral burpees over the rower
max chest-to-bar pull-ups
rest 1:00 between rounds
Thursday 11-3-22
5 rounds
11 front squats 135/95
55 double unders
Wednesday 11-2-22
”Jack”
20 min AMRAP
10 push-presses 115/75
10 kb swings 53/35
10 box jumps 24/20
Tuesday 11-1-22
5 rounds
30/24 cal bike
2:00m rest
Monday 10-31-22
4 rounds
20 wall ball shots 20/14
400m run
Sunday 10-30-22
1:30 max reps toes-to-bar
1:00 rest
1:30 max reps ring dips
1:00 rest
1:30 max reps hip/back extension
1:00 rest
1:30 max distance handstand walk
Saturday 10-29-22
30 min AMRAP
max cal row
begin with 10 burpees, then every 3:00 do 10 burpees
Friday 10-28-22
5 rounds for time:
36 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
– Rope climb begins from the seated position.