Thursday 3-2-23
10 min AMRAP
20 wall balls 20/14
10 strict pull-ups
Wednesday 3-1-23
4 rounds
400m run
20 db hang power cleans 35/25
100m db front rack carry 35/25
*two dbs
Tuesday 2-28-23
60/42 cal row
then,
21-15-9-3
toes-to-bar
db box step ups 24/20 50/35
Alternating db snatches 50/35
then,
60/42 cal row
*single dbs for step ups and snatch
Monday 2-27-23
overhead squats
3-3-3-3-3-3-3
Sunday 2-26-23
3 rounds for reps
1:00 box jumps 24/20
1:00 double kb push presses 53/35
1:00 sit-ups
Saturday 2-25-23
We will be doing 30 min heats starting at 9:30, two athletes per heat. Please sign up in the gym or text me. The times are start times, pleas arrive before your time to warm up. Please feel free to come and cheer for everybody!
23.2A:
Complete as many reps …
Friday 2-24-23
on a 15 min clock
max calorie bike
-starting at 0:00 and every 3:00 after
perform 2 rounds
3 hang power cleans 135/95
6 pushups
9 air squats
Thursday 2-23-23
power cleans
5-5-3-3-3-1-1-1-1
Wednesday 2-22-23
4 2:00 min rounds
24/17 cal row
handstand walk for distance
1:00 rest between sets
then…
4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds.
Tuesday 2-21-23
3 rounds
400m run
80 double unders
40 walking lunges