Wednesday 9-17-25
6 rounds for time of:
8 double-DB box step-overs 20” 50/35
12 single-DB snatches 50/35
48 double-unders
Tuesday 9-16-25
AMRAP 20:
16/20-cal row
Farmers carry (50 ft) 50/35
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Monday 9-15-25
21-15-9-9 reps for time of:
Thrusters 95/65
Lateral burpees over the bar
Sunday 9-14-25
For time with a partner:
5000/4000m row
1,600-m bear hug carry 90/50
– Switch as needed on both movements.
Saturday 9-13-25
AMRAP 12:
3 power snatches 75/55
3 box jump-overs 24/20
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
Friday 9-12-25
No 6:30 pm class
”Cindy”
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Thursday 9-11-25
Power clean:
5-5-5-5-5
Wednesday 9-10-25
”Annie”
For time:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups
Tuesday 9-9-25
Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and time for each round.
Monday 9-8-25
For time:
5 rope climbs
12 front squats 185/125
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat