Thursday 8-24-23
5 rounds
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest
Category: Uncategorized
Wednesday 8-23-23
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
Tuesday 8-22-23
5 rounds for load and reps
every 4:00, complete
3 push presses
max hand-stand push-ups
Monday 8-21-23
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
Sunday 8-20-23
9 min AMRAP
10 strict ring dips
15 kb swings 70/53
Saturday 8-19-23
5 rounds
21 cal bike
9 deadlifts 135/95
6 push presses
3 squat snatches
Friday 8-18-23
3 rounds
15 burpees to target 6”
50 double unders
15 burpees to target
50 crossovers
Thursday 8-17-23
21 thrusters 95/65
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
Wednesday 8-16-23
“Jerry”
1600m run
200m row
1600m run
Tuesday 8-15-23
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean