Friday 2-14-25
Every 2:00 for 10 rounds for load:
10 box jumps 24/20
3 hang squat cleans
– Step down from the box.
Every 2:00 for 10 rounds for load:
10 box jumps 24/20
3 hang squat cleans
– Step down from the box.
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round
For time with a partner:
300-cal row
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
3 x AMRAP 4:
3 rounds:
15 KB swings 53/35
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
For load:
3-3-3-3-3
Front squat
For time:
400-m run
15 box jump-overs 24/20
20 pull-ups
800-m run
20 pull-ups
15 box jump-overs 24/20
400-m run
5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups
10 rounds for time:
3 power cleans 165/115
15 wall-ball shots 20/14
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
1 shuttle run (30 ft)
Max-reps burpees
– Rest the remaining 2:15.
AMRAP 7:
5 overhead walking lunges 115/75
7 KB swings 70/53
9/7 cal row