Saturday 6-14-25
AMRAP 20:
20 alt double dumbbell renegade rows 50/35
100-m run
20 AbMat sit-ups
100-m run
20 KB swings 53/35
Friday 6-13-25
EMOM 15:
8 burpees
8 wall-ball shots 20/14
Thursday 6-12-25
For time:
400-m run
40 ring dips
30 deadlifts 185/125
20 double-DB step-ups 50/35 (20/20 in)
400-m run
Wednesday 6-11-25
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean
Tuesday 6-10-25
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats 95/65
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
Monday 6-9-25
AMRAP 20:
15 box jump-overs 24/20
10 dumbbell snatches 50/35
5 handstand push-ups
Sunday 6-8-25
For total reps:
Tabata double-unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats
Then, Tabata double-unders
Saturday 6-7-25
For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans 50/35
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet
Friday 6-6-25
2 ring muscle-ups
100-m single-DB carry 50/35
200-m run
4 ring muscle-ups
100-m single-DB carry
200-m run
6 ring muscle-ups
100-m single-DB carry
200-m run
8 ring muscle-ups
100-m single-DB carry
200-m run
10 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way
Thursday 6-5-25
For load:
Back squat
10-10-10-10-10