Tuesday 7-2-24
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
Category: Uncategorized
Monday 7-1-24
**July 4th and 5th we will have a holiday schedule both days we will only have a 10:00am class
POWER AMANDA
RX
9-7-5 reps for time of:
Ring muscle-ups
Power snatches 135/95
Sunday 6-30-24
3 rounds for time:
15 double-DB hang power cleans 50/35
20 walking lunges
Saturday 6-29-24
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps 24/20
then…
47 goblet squats 70/53
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
Friday 6-28-24
AMRAP 12:
15 deadlifts 135/95
10 push presses
5 strict handstand push-ups
Thursday 6-27-24
7 rounds for time:
25/20 calorie row
– Rest 1:00 between rounds
Wednesday 6-26-24
5 sets for load:
3 cleans
2 front squats
1 jerk
Tuesday 6-25-24
On a 7:00 clock for reps:
10 weighted pull-ups 20/14
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots 20/14
Monday 6-24-24
** reminder, the 5:15 am class is by appointment, please text me by 9:00pm if you intend to come to a 5:15 am class
4 rounds for time:
800-m run
75 double-unders
Sunday 6-23-24
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb)