Wednesday 9-18-24
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00
Tuesday 9-17-24
4 rounds for time:
400-m run
10 squat snatches 135/95
Monday 9-16-24
For time:
30 DB devils presses 50/35
50 DB step-ups (12 in)
– Use 2 dumbbells.
Sunday 9-15-24
4 rounds for time:
15/10 cal row
:30 accumulated dead hang hold
15/10 cal row
Saturday 9-14-24
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges 70/53
Kipping chest-to-bar pull-ups
Burpee box jumps 30/24
– Use one kettlebell.
Friday 9-13-24
On a 30:00 clock, complete as many
reps as possible of:
Plate carry 45/35
Thursday 9-12-24
”Pushy Gwen”
15-12-9 reps for load:
Push press
Wednesday 9-11-24
”Alexander”
5 rounds for time with a partner:
31 back squats 135/95
12 power cleans
Tuesday 9-10-24
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals
Monday 9-9-24
AMRAP 10:
6 overhead squats 155/105
9 strict ring dips