Friday 10-22-21
on a 20:00 min clock
from 0:00 – 4:00
1 rep max clean
2 min rest
from 6:00 – 10:00
4 min AMRAP
bar muscle ups
2 min rest
from 12:00-20:00
8 min AMRAP
30 double unders
Thursday 10-21-21
1000m row
25 box jumps 30/24
1000m row
50 box jumps 24/20
1000m row
75 box jumps 20/14
Wednesday 10-20-21
20 min AMRAP
10 GHD situps
100m farmers carry 50/35
10 weighted situps 20/14
** add 10 reps to the hip extensions and sit-ups after each round
Tuesday 10-19-21
3:00 handstand hold
100 squats
50m handstand walk
100 squats
30 hspu
Monday 10-18-21
back squat
10-8-6-4-2
shoulder press
10-8-6-4-2
deadlift
10-8-6-4-2
Sunday 10-17-21
60 toes to bar
*at the beginning of every minute, perform 12 burpees
Saturday 10-16-21
in teams of two
200 box step ups 24/20
150 kb swings 70/53
-partner holds kb in front rack while partner does step ups
-partner holds an L sit while partner does kb swings
Friday 10-15-21
snatch
1-1-1-1-1-1-1
Thursday 10-14-21
”Chelsea”
30 min EMOM
5 pullups
10 pushups
15 squats
-if you fall behind the clock, go for rounds
Wednesday 10-13-21
5 rounds
20 GHD situps
400 run