Tuesday 7-9-24
For load:
5-5-5-5-5
Back squat
Monday 7-8-2
6 rounds for time of:
10 DB burpee deadlifts 50/35
10 box jumps 30/24
Sunday 7-7-24
AMRAP 15:
20-cal row
15 double-DB push presses 50/35
10 toes-to-bars
Saturday 7-6-24
3 rounds for time:
Run 400 m
100 double-unders
10 front squats 225/155
Friday 7-5-24
10:00am only
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
Wednesday 7-4-24
Wednesday 7-3-24
Conditioning challenge:
20:00 to establish max meters, run or row
Tuesday 7-2-24
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
Monday 7-1-24
**July 4th and 5th we will have a holiday schedule both days we will only have a 10:00am class
POWER AMANDA
RX
9-7-5 reps for time of:
Ring muscle-ups
Power snatches 135/95
Sunday 6-30-24
3 rounds for time:
15 double-DB hang power cleans 50/35
20 walking lunges