Thursday 10-20-22
split jerks
3-3-3-3-3
10-19-22
”Nate”
20 min AMRAP
2 muscle-ups
4 HSPUs
8 kb swings 70/53
Tuesday 10-18-22
3 rounds
300m run
:30 rest
200m run
:30 rest
100m run
:30 sec rest
Monday 10-17-22
21-15-9
front squats 185/125
db box step overs 35/25 20”
Sunday 10-16-22
21 weighted pullups
27/19 cal bike
15 weighted pullups
21/15 cal bike
9 weighted pullups
15/10 cal bike
Saturday 10-15-22
20 power cleans 205/135
2400m run
200m farmers carry 70/53
200m plate carry 45/35
Friday 10-14-22
** No class at 6:30 pm on Friday
3 rounds
max reps hspus
then,
5 rounds
3 shoulder presses
Thursday 10-13-22
20 min AMRAP with a partner
max cal row
10 db lunges 35/25
15 GHD situps
Wednesday 10-12-22
12-9-6
clean and jerks 185/125
bar muscle ups
Tuesday 10-11-22
5 rounds
400m run
1:00 pistols