Thursday 11-17-22
**reminder, no 6:30pm class on Friday
20 min AMRAP
4 db thrusters 50/35
6 toes-to-bar
24 double unders
Category: Uncategorized
Wednesday 11-16-22
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
Tuesday 11-15-22
“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans
6 push jerks
Monday 11-14-22
2 rounds
800m run
50 jumping lunges
Sunday 11-13-22
7 min AMRAP
7 box jumps 30/24
7 chest-to-bar pull-ups
Saturday 11-12-22
3 x AMRAP 3:
20 sumo deadlift high pulls (75/115 lb)
20 GHD sit-ups
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
Friday 11-11-22
**. We will only have one class today at 10:00 am
”Chad”
1000 box step ups 45/35. 20”
Thursday 11-10-22
1000/800m row
100m kb carry 53/35
1000/800 m row
20 kb Turkish getup 53/35
1000/800m row
100 air squats
Wednesday 11-9-22
”Diane”
21-15-9
deadlifts 225/155
HSPUs
Tuesday 11-8-22
12 min AMRAP
400m run
8 db squats 50/35
30 double-unders