Monday 8-1-22
50-40-30-20-10
pushups
25-20-15-10-5
box jump overs 24/20
Sunday 7-31-22
4 rounds
500/400m row
50 air squats
400m run
Saturday 7-30-22
”The Standard”
For time with a partner:
30 clean and jerks (95/135 lb)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed
Friday 7-29-22
6 rounds
50 doubke unders
25 weighted situps 20/14
Thursday 7-28-22
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts
Wednesday 7-27-22
For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat
Tuesday 7-26-22
**No morning classes today, both of the evening classes are as usual.
for time with a partner
30 toes-to-bat
1.5 mile run
30 toes-to-bar
1.5 mile run
30 toes -to-bar
one partner works while the other rests
Partition as needed
Monday 7-25-22
5 rounds for time:
400/500-m row
1:00 handstand push-ups
Sunday 7-24-22
For reps:
1:00 KB swings (35/53 lb)
1:00 bike calories
2:00 KB swings
2:00 bike calories
3:00 KB swings
3:00 bike calories
Saturday 7-23-22
For time:
50 sit-ups
40 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups