Monday 5-5-25
For time:
25/20-20/16-15/12-10/8-5/4
Calorie row
20-16-12-8-4
Toes-to-bars
Sunday 5-4-25
”Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats
Saturday 5-3-25
3 rounds for time of:
50 double-unders
12 deadlifts 225/155
Right into…
800-m run
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.