Thursday 1-9-23
10 min AMRAP
20mdouble unders
10 goblet squats 70/50
5 box jumps 30/24
use a single kb for squats
Wednesday 1-8-23
5 rounds
30 hip extensions
30 strict sit-ups
Tuesday 1-7-23
3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.
Monday 1-6-23
3-6-9-12-15
bar facing burpees
power snatches 135/95
Sunday 2-5-23
every 3:00 for 7 rounds for load
50 double unders
5 push presses
Saturday 2-4-23
13 min AMRAP
8 deadlifts 155/105
5 hang power cleans 155/105
3 bar muscleups
Friday 1-3-23
1000/800m row
40 v-ups
750/600m row
40 v-ups
500/400m row
Thursday 1-2-23
5 rounds for time with a partner:
30 alternating DB snatches (50/70 lb)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.
Wednesday 2-1-23
front squats
5-5-5-5-5-5-5
Tuesday 1-31-23
3 rounds for reps
1:00 handstand push-ups
1:00 db farmer carry hold
rest 3:00 between couplets
3 rounds for reps
1:00 ring dips
1:00 db front rack hold
choose your own loading for the db