Wednesday 1-11-23
5 rounds
500/400m row
20 Russian kb swings 70/53
Tuesday 1-10-23
10 min AMRAP
1-2-3-4-5-etc
powers cleans 135/95
deficit HSPU 4/2 inches
Monday 1-9-23
push-press
5-5-3-3-3-1-1-1-1-1
Sunday 1-8-23
3 rounds
25 sit-ups
25/18 cal bike or row
rest 2:00
3 rounds
25 GHD situps
25/18 cal bike or row
Saturday 1-7-22
10 min AMRAP
60 bar facing burpees
30 ohs 120/90
10 muscle ups
Friday 1-6-23
For load
15-12-9
thrusters
3:00 rest between sets
Thursday 1-5-23
20 min AMRAP with a partner
200m run
1:00m plank
partner 1 runs, while partner 2 holds a plank
Wednesday 1-4-23
3 rounds for time:
20 burpee box overs (24/30 in)
400/500-m row
Tuesday 1-3-23
45 chest-to-bar pullups
30 shoulder-to-overhead 185/125
Monday 1-2-22
AMRAP 10:
10 air squats
9 DB snatches, right arm (35/50 lb)
10 push-ups
9 DB snatches, left arm