Friday 8-9-24
3 rounds for time:
9 hang power cleans 115/75
12 thrusters
15 burpees over the bar
Thursday 8-8-24
On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time
** Don’t skip this one because of the time constraint, there are scaling versions for everyone.
i.e. intended stimulus, leave at least 2 min for calories.
Wednesday 8-7-24
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings 70/53
Tuesday 8-6-24
For load:
3-3-3-3-3-3
Deadlift
8-5-24
2 rounds for time:
50 wall-ball shots 20/14
50 sit-ups
Sunday 8-4-24
20 rounds for time with a partner:
7 push presses 115/75
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each
Saturday 8-3-24
For time:
50 power cleans 135/95
– At the top of every minute, perform 10 box jumps 24/20
– 10:00 time cap
Friday 8-2-24
For load:
3-3-3-3-3-3-3
Back squat
Thursday 8-1-24
For time:
500-m row
20 pike push-ups 24/20
500-m row
35 hand-release push-ups
500-m row
50 push-ups
500-m row
Wednesday 7-31-24
3 rounds for time:
10 hang power snatches 95/65
2 rope climbs
200-m run