Tuesday 3-7-23
shoulder press
10-10-10-10-10
Category: Uncategorized
Monday 3-6-23
12 min AMRAP
1 deadlift 135/95
1 front squat 135/95
1 box jump 30/24
*add 1 rep each round
Sunday 3-5-23
we will be doing 23.3 again on Sunday.
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap …
Saturday 3-4-24
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)
…
Friday 3-3-23
AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (125/185 lb)
Synchronized sit-ups
Synchronized box jump-overs (20/24 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed
Thursday 3-2-23
10 min AMRAP
20 wall balls 20/14
10 strict pull-ups
Wednesday 3-1-23
4 rounds
400m run
20 db hang power cleans 35/25
100m db front rack carry 35/25
*two dbs
Tuesday 2-28-23
60/42 cal row
then,
21-15-9-3
toes-to-bar
db box step ups 24/20 50/35
Alternating db snatches 50/35
then,
60/42 cal row
*single dbs for step ups and snatch
Monday 2-27-23
overhead squats
3-3-3-3-3-3-3
Sunday 2-26-23
3 rounds for reps
1:00 box jumps 24/20
1:00 double kb push presses 53/35
1:00 sit-ups