Tuesday 11-19-24
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds
Category: Uncategorized
Monday 11-18-24
”Nate”
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings 70/53
Sunday 11-17-24
AMRAP 20 with a partner:
Max-cal on rower
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
Saturday 11-16-24
3 rounds for time:
10 deadlifts 155/105
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats 155/105
10 burpees over the barbell
Friday 11-15-24
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Thursday 11-14-24
AMRAP 15:
Snatch 185/125
– Every 3:00, including 0:00, run 400 m.
Wednesday 11-13-24
3 rounds for time:
30 wall-ball shots 20/14
90 double-unders
Tuesday 11-12-24
AMRAP 10:
8/10-cal row
8 handstand push-ups
Monday 11-11-24
in celebration of Veterans Day we will have one class at 10:00am.
”Chad”
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.
Sunday 11-10-24
AMRAP 12:
12 strict ring dips
3 rope climbs (15 ft)