Sunday 7-16-23
6 rounds
run 400m
rest 3:00 between rounds
Category: Uncategorized
Saturday 7-15-23
for load:
clean and jerks
2-2-2-2-2-2-2
Friday 7-14-23
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
Thursday 7-13-23
For time with a partner:
1,000-m row
400-m weighted front carry (70/100 lb)
100 GHD sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
Wednesday 7-12-23
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (50/70 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-KB overhead walking lunge (35/53 lb)
Tuesday 7-11-23
10 min AMRAP
12 box jumps 30/24
3 rope climbs
Monday 7-10-23
3 rounds for time:
15 thrusters (65/95 lb)
400-m run
Sunday 7-9-23
50-40-30-20-10
calorie row
10-20-30-40-50
V-ups
Saturday7-8-23
AMRAP 20 with a partner:
8 DB step-ups (35/50 lb)(20 in)
8 DB squat cleans
– One partner completes a round, while the other rests; switch.
– Use two DBs for both movements
Friday 7-7-23
AMRAP 12:
12 deadlifts 155/105
12 bar-facing burpees