Tuesday 8-16-22
5 rounds
400m run
1:00 min max burpee + pushup
Monday 8-15-22
12-9-6-9-12
front squats 155/105
24-18-12-18-24
cal row
*17-13-8-13-17 ladies
Sunday 8-14-22
10 rounds for time:
9 toes-to-bars
3 wall walks
Saturday 8-13-22
For time with a partner:
200-m DB farmers carry (35/50 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
Friday 8-12-22
6 rounds
6 power snatches 115/75
9 overhead squats
12 box jump overs 24/20
Thursday 8-11-22
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups
Wednesday 8-10-22
5 rounds
2:00 for reps ov:
-200m run
-max hang squat cleans 155/105
Tuesday 8-9-22
3 rounds
2:00 pull ups
2:00 shoulder press 95/65
2:00 calorie row
1:00 rest
Monday 8-8-22
squat snatch
1-1-1-1-1-1-1
Sunday 8-7-22
For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (26/35 lb)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar