Wednesday 4-2-25
For time:
22-16-10
Deadlifts 205/135
Double-dumbbell box step-ups 20/20 in 50/35
Rest 1:00
9-6-3
Power cleans 205/135
Double-dumbbell box step-overs 20/20 in 50/35
Tuesday 4-1-25
5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds
Monday 3-31-25
AMRAP 12:
2 wall-ball shots 20/14
2 box jump-overs 24/20
2 burpees
– After every round add 2 reps to each movement.
Sunday 3-30-25
Tabata bottom-to-bottom squats
followed immediately by a one mile run for time.
Saturday 3-29-25
”Eva Strong” partner
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks 205/135
400-m run
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together
Friday 3-28-25
Every 2:00 for 8 rounds:
15 wall-ball shots 20/14
Max-cal row
– Rest 2:00 between rounds
Thursday 3-27-25
AMRAP 16:
25/20 cal row
15 box jumps 24/20
3 rope climbs
– Step down from the box.
Wednesday 2-26-25
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches 115/75
Tuesday 3-25-25
10 sets for load:
2 front squats
– Lift once every 3:00
Monday 3-24-25
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-ups