Saturday 10-11-25
12 rounds with a partner:
12/9 cal row
10 burpees
8 double-DB power cleans 50/35
– Partners alternate rounds for 6 rounds each.
Friday 10-10-25
** No 6:30 pm class
For time:
30 box jumps 30/24
1,600-m run
10 rope climbs
Thursday 10-9-25
15-12-9-6-3 reps for time:
Front squats 135/95
– Perform 40 double-unders after each set.
Wednesday 10-8-25
Power snatch
2-2-2-2-2-2-2-2-2-2
Tuesday 10-7-25
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats
Monday 10-6-25
For time:
50 push jerks 155/105
50 toes-to-bars
50/35 cal row
Sunday 10-5-25
AMRAP 14 with a partner:
Max KB swings 70/53
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
Saturday 10-4-25
5 x AMRAP 3:
60 double-unders
5 bar muscleups
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Friday 10-3-25
No 6:30 pm class
AMRAP 20:
1:00 plank hold
15/12 cal row
5 front squats 185/125
Thursday 10-2-25
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans 115/75
Handstand push-ups