Monday 10-23-23
5 rounds
on a 2:00 clock
max distance row
2:00 rest
Category: Uncategorized
Sunday 10-22-23
AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts 225/155
– Rest 1:00 between rounds
Saturday 10-21-23
“Fight gone bad”
3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Friday 10-20-23
4 rounds for time:
30 walking lunge steps
25 toes-to-bars
Thursday 10-19-23
7 sets for load:
3 hang power snatches
Wednesday 10-18-23
For time:
21 DB thrusters 50/35
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs
Tuesday 10-17-23
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans 185/125
Sunday 10-15-23
5 rounds:
12 DB deadlifts 50/35
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
Monday 10-16-23
AMRAP 20:
100-calorie row
75 sit-ups
50 pull-ups
Saturday 10-14-23
EMOM 21:
Min. 1 | 10/15-calorie Echo bike
Min. 2 | :20 L-sit hold
Min. 3 | max reps bar muscle-ups