Friday 10-6-23
5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
Thursday 10-5-23
“Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Wednesday 10-4-23
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments
Tuesday 10-3-23
5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.
Monday 10-2-23
3 rounds for time of:
20 wall-ball shots 20/14
20 deadlifts 115/75
20 box jumps 24/20
20 push presses 115/75
20 toes-to-bars
Rest 1:00
Sunday 10-1-23
Every 3:00 for 10 rounds:
250-m row
– Score is slowest time.
Saturday 9-30-23
For time:
50 pull-ups
400-m run
21 thrusters 95/ 65
800-m run
21 thrusters
400-m run
50 pull-ups
Friday 9-29-23
For time:
40 box jump-overs 24/20
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.
Thursday 9-28-23
400m run for time
Wednesday 9-27-23
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds