Friday 11-3-23
6 rounds for time:
9 deadlifts 225/155
100-m double-KB farmers carry
– Athlete chooses the farmers carry load
Category: Uncategorized
Thursday 11-2-23
For time:
21-15-9:
Hang power cleans 135/95
15-12-9:
Strict handstand push-ups
Wednesday 11-1-23
For time:
50-calorie bike
50 overhead squats 95/65
50 alternating DB snatches 50/35
Tuesday 10-31-23
- No 6:30 pm classes on Tuesday
The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of …
Sunday 10-29-23
For time:
21 chest-to-bar pull-ups
63 double-unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders
Saturday 10-28-23
Partner “Kelly”
5 rounds for time with a partner:
400-m run
30 box jumps 24/20
30 wall-ball shots 20/14
– Run together, divide box jumps and wall-ball shots as needed.
Friday 10-27-23
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats 115/75
Thursday 10-26-23
3 rounds for time:
20 sumo deadlift high pull 75/55
30 walking lunges
40-ft handstand walk
Wednesday 10-25-23
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.
Tuesday 10-24-23
“Nate”
20 min AMRAP
2 muscle ups
4 hand stand pushups
8 kb swings 70/53