Saturday 11-25-23
5 rounds for reps:
On a 3:00 clock:
20 bar-facing burpees
20 wall-ball shots 20/14
AMRAP ring dips
– Rest 1:00 between rounds
Category: Uncategorized
Thursday 11-24-23
AMRAP 20:
with a partner
400-m run
50 KB swings 70/53
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Thursday 11-23-23
Happy Thanksgiving
The gym will be closed for the day.
Wednesday 11-22-23
AMRAP 10:
7 handstand push-ups
7 deadlifts 225/155
Tuesday 11-21-23
”Michael”
3 rounds for time:
800-m run
50 hip extensions
50 sit-ups
Monday 11-20-23
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.
Sunday 11-19-23
AMRAP 5:
30 double-unders
10 burpees
– Rest 5:00 –
AMRAP 5:
30 double-unders
10 single-leg squats
Saturday 11-18-23
”Fran”
21-15-9
thrusters 95/65
pullups
Friday 11-17-23
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
Thursday 11-16-23
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m