Wednesday 10-1-25
Deadlift
3-3-3-3-3
Tuesday 9-30-25
80 alternating DB snatches 50/35
80 sit-ups
80 lateral burpees over the DB
800-m run
Monday 9-29-25
”Fran”
21-15-9 reps for time:
Thrusters 95/65
Pull-ups
Sunday 9-28-25
10 rounds for time:
10 ring push-ups
10/7 cal row
Saturday 9-27-25
AMRAP 10:
Double-DB front-rack walking lunges (50 ft) 50/35
25 AbMat sit-ups
5 single-DB weighted pull-ups 50/35
Friday 9-26-25
**no 6:30 pm class today
5 rounds for time of:
Run (200 ft)
6 clean and jerks 155/105
Thursday 9-25-25
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings 53/35
50 double-unders
Wednesday 9-24-25
10 sets for load:
2 front squats
– Lift once every 3:00
Tuesday 9-23-25
5 rounds for time:
15/12 cal
10 box jumps 30/24
3 rope climbs
Monday 9-22-25
On a 17:00 clock:
For time:
1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press