Saturday 5-12-25
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
Friday 4-11-25
For calories:
30:00 row
– Perform 2 power snatches every 20 calories.
Thursday 4-10-25
RX
For time:
30 box jumps 30/24
1,600-m run
30 alt double db renegade rows 50/35
Wednesday 4-9-25
AMRAP 12:
100-m single-DB suitcase carry 70/50
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Tuesday 4-8-25
RX
For load:
Deadlift
5-5-5-5-5
Monday 4-7-25
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats 115/75
Sunday 4-6-25
Murph prep
3 rounds
400m run
5 sets of:
5 pullups
10 pushups
15 squats
Saturday 4-5-25
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings 53/35
50 synchronized sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Friday 4-4-25
AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right 50/35
20 DB snatches, left
Thursday 4-3-25
** Reminder—No afternoon classes, all morning classes are as usual.
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters 155/105 (intermediate 115/75)