Wednesday 12-14-22
AMRAP 10:
12 DB box step-ups (25/35 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
Tuesday 12-13-22
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climbs
8 squat cleans
1 legless rope climbs
6 squat cleans
1 legless rope climbs
4 squat cleans
increase loading across each set of squat cleans
Monday 11-12-22
8 min AMRAP
500/400m bike or row
8 push presses 155/105
Sunday 12-11-22
3 rounds
9 wall walks
200m farmers carry 70/53
Saturday 12-10-22
fight gone bad
3 rounds
1 min at each station
wall ball shots 20/14
SDLHP 75/55
box jumps 20”
push-press 75/55
row for calories
rest
Friday 12-9-22
4 rounds for time:
400-m run
20 GHD sit-ups
10 chest-to-bar pull-ups
Thursday 12-8-22
squat snatch
3-3-3-3-3-3-3
Wednesday 12-7-22
every 3:00 for 6 rounds
500/400m row
Tuesday 12-6-22
30-20-10
lateral burpees over bat
front squats 95/65
12-5-22
20 min AMRAP
15 toes-to-bar
10 db power cleans 50/35
1000/800m bike