Saturday 8-6-22
16 min AMRAP
2-4-6-8….
burpees
db alt split snatches 50/35
knees to elbows
Friday 8-5-22
5 rounds
20 wallball shots 20/14
10 med ball weighted pullups 20/15
Thursday 8-4-22
10 rounds of:
1:00 min
3 deadlifts 315/205
max double unders
2:00 min rest
Wednesday 8-3-22
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
Tuesday 8-2-22
12 min AMRAP
9 ring rows
3 ohs 95/65
9 ring rows
6 ohs
9 ring rows
9 ohs
etc.
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