Monday 11-13-23
”Nasty girls”
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans 135/95
Category: Uncategorized
Sunday 11-12-23
AMRAP 10:
10/8 calorie row
8 handstand push-ups
Saturday 11-11-23
For time with a partner:
1000 rucksack step-ups 45/35 20 in
– Both partners work at the same time.
Friday 11-10-23
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts 185/135
Thursday 11-9-23
4 rounds for time:
1:00 cumulative plank hold
400-m run
Wednesday 11-8-23
5 rounds for time:
7 hang power snatches 115/75
3 rope climbs
Tuesday 11-7-23
Split jerks for load
3-3-3-3-3
-lift every 3:00
Monday 11-6-23
4 rounds for time:
15 bar-facing burpees
15 front squats 115/85
75 single-unders
Sunday 11-5-23
3 rounds:
16 alternating front-rack reverse lunges 155/105
Accumulate :15 L-sit hold
16 toes-to-bars
Accumulate :15 L-sit hold
– Take the bar from the floor.
Saturday 11-4-23
AMRAP 14 with a partner:
8 chest-to-bar pull-ups
8 wall-ball shots 20/14
– Partners alternate full rounds.
– One partner works at a time.