Friday 5-2-25
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
Thursday 5-1-25
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
Wednesday 4-30-25
KELLY -BENCHMARK
5 rounds for time of:
400-m run
30 box jumps 24/20
30 wall-ball shots 20/14
– Step down from the box.
Tuesday 4-29-25
AMRAP 20:
Row for calories
– Every 20 calories, stop and perform a :20 side plank/side
Monday 4-28-25
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches 135/95
Sunday 4-27-25
3 rounds for time of:
7 wall walks
14 front squats 165/115
21 kettlebell swings 70/53
Saturday 4-26-25
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches 155/105
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Friday 4-25-25
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs 50/35 20”
:20 hang from the pull-up bar
– Use two dumbbells.
Thursday 4-24-25
”Fight Gone Bad”
3 rounds for reps:
1:00 wall-ball shots 20/14
1:00 sumo deadlift high pulls 75/55
1:00 box jumps 20/20 inch
1:00 push presses 75/55
1:00 row for calories
– Rest 1:00 between rounds.
Wednesday 4-23-25
7 sets for load:
1 clean pull
1 clean
1 hang clean