Friday 9-20-24
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Category: Uncategorized
Thursday 9-19-24
10 rounds for time:
12 KB swings 53/35
30 double-unders
– 15:00 time cap.
Wednesday 9-18-24
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
Tuesday 9-17-24
4 rounds for time:
400-m run
10 squat snatches 135/95
Monday 9-16-24
For time:
30 DB devils presses 50/35
50 DB step-ups (12 in)
– Use 2 dumbbells.
Sunday 9-15-24
4 rounds for time:
15/10 cal row
:30 accumulated dead hang hold
15/10 cal row
Saturday 9-14-24
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.
Friday 9-13-24
On a 30:00 clock, complete as many
reps as possible of:
Plate carry 45/35
Thursday 9-12-24
”Pushy Gwen”
15-12-9 reps for load:
Push press
Wednesday 9-11-24
”Alexander”
5 rounds for time with a partner:
31 back squats 135/95
12 power cleans