Uncategorized – Page 45

Archive by category "Uncategorized" (Page 45)

Monday 9-23-24

AMRAP 15:
Double-KB front-rack carry (50 m) 53-35
10 burpees to target (12 in)

AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks 115/75

5 rounds for time:
5 front squats 225/155
5 rope climbs (15 ft)
400-m run with a plate 45/25
– 30:00 time cap.

“JT”

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

10 rounds for time:
12 KB swings 53/35
30 double-unders
– 15:00 time cap.

5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00

4 rounds for time:
400-m run
10 squat snatches 135/95

For time:
30 DB devils presses 50/35
50 DB step-ups (12 in)
– Use 2 dumbbells.

4 rounds for time:
15/10 cal row
:30 accumulated dead hang hold
15/10 cal row

9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges 70/53
Kipping chest-to-bar pull-ups
Burpee box jumps 30/24
– Use one kettlebell.