Monday 8-19-24
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots 20/14
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders
Sunday 8-18-24
For time:
50 box jump-overs 24/20
40 hang power snatches 75/55
30 chest-to-bar pull-ups
– Step down from the box
Saturday 8-17-24
AMRAP 20 with a partner:
30 front-rack reverse lunges 95/65
20 push presses
10 bar muscle-ups
– Share work as desired
Friday 8-16-24
18-15-12-9-6-3 reps for time:
Squat cleans 135/95
Lateral burpees over the bar
Thursday 8-15-24
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
– Rest remainder of each round.
– Score is slowest round.
Wednesday 8-14-24
5 rounds for time:
20 Russian KB swings 70/53
400-m run
Tuesday 8-13-24
For load:
10-10-10-10-10
Bench press
Monday 8-12-24
AMRAP 10:
15-calorie row
10 deadlifts 185/125
Sunday 8-11-24
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Saturday 8-10-24
AMRAP 20:
50 single-DB box step-ups 35/20 20in
50 single-DB walking lunges 35/20
100-m single-DB carry
– Carry the dumbbell anyhow