Saturday 6-16-24
For time:
15-9-6
Bar muscle-ups
Shoulder presses 135/95
Friday 6-14-24
For time:
30 sumo deadlift high pulls 75/55
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
Thursday 6-13-24
For time:
21-15-9
Handstand push-ups
Hang squat cleans 115/75
Wednesday 6-12-24
7 rounds for time:
200-m run
10 DB box step-overs 35/20 lbs 24/20 inch
– Use two dumbbells
Tuesday 6-11-24
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings 70/53
Monday 6-10-24
5 rounds for time:
440-m row
10 box jumps 30/24
10 deadlifts 275/185
10 wall-ball shots 20/14
– 25:00 time cap.
Sunday 6-9-24
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans 50/35
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells
Saturday 6-8-24
For time:
75 power snatches 75/55
– 10:00 time cap.
Friday 6-7-24
”Daniel”
For time:
50 pull-ups
400-m run
21 thrusters 95/65
800-m run
21 thrusters
400-m run
50 pull-ups
– 20:00 time cap
Thursday 6-6-24
For time:
100 burpees to a target
– Target 6 inches above reach