Sunday 9-21-25
AMRAP 12:
15 deadlifts 135/95
10 push presses
5 strict handstand push-ups
Saturday 9-20-25
AMRAP 10 with a partner:
Max-cal on a rower
– Non-working partner holds a plank.
Friday 9-19-25
** no 6:30 pm class
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Thursday 9-18-25
AMRAP 10:
5 hang clean and jerks 115/80
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Wednesday 9-17-25
6 rounds for time of:
8 double-DB box step-overs 20” 50/35
12 single-DB snatches 50/35
48 double-unders
Tuesday 9-16-25
AMRAP 20:
16/20-cal row
Farmers carry (50 ft) 50/35
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Monday 9-15-25
21-15-9-9 reps for time of:
Thrusters 95/65
Lateral burpees over the bar
Sunday 9-14-25
For time with a partner:
5000/4000m row
1,600-m bear hug carry 90/50
– Switch as needed on both movements.
Saturday 9-13-25
AMRAP 12:
3 power snatches 75/55
3 box jump-overs 24/20
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
Friday 9-12-25
No 6:30 pm class
”Cindy”
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats