Thursday 12-7-23
For time:
30 KB step-ups (79/53) (20 in)
30 toes-to-bars
30/22-calorie row
30 strict handstand push-ups
30/20-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder
Wednesday 12-6-23
For time:
50-40-30-20-10:
Burpees
– Run 400 meters after each set of burpees
Tuesday 12-5-23
For load:
3-3-3-3-3-3-3:
Overhead squat
Monday 12-4-23
AMRAP 7:
3-6-9-12… etc.
Thrusters 95/65
Chest-to-bar pull-ups
Sunday 12-3-23
For time:
Run 800 meters
– Rest 2:00.
Run 600 meters
– Rest 1:00.
Run 400 meters
– Rest :30.
Run 200 meters
Friday 12-1-23
disrupted “DT”
RX
Every 3:00 for 7 rounds:
12 deadlifts 155/105
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Thursday 11-30-23
8 rounds for time:
8 alternating DB hang snatches 50/35
8 box jump-overs 30/24
Wednesday 11-29-23
For load:
5-5-5-5-5:
Push press
Tuesday 11-28-23
partner “Badger”
3 rounds for time with a partner:
30 squat cleans 95/65
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
Monday 11-27-23
21-15-9:
Sumo deadlift high pulls 115/75
Toes-to-bars