Thursday 10-28-21
bench press
5-5-3-3-3-1-1-1-1
Wednesday 10-27-21
on a 20 min running clock
8min AMRAP
max strict presses 95/65
every break, perform 50 doubleunders
rest 4Min
8 min AMRAP
max hang power cleans 155/105
every break, perform 30 squats
Tuesday 10-26-21
3 rounds
800m run
50 deadlifts 95/65
Monday 10-25-21
4 rounds
50 foot overhead walking lunges 135/95
25 ghd sit-ups
Sunday 10-24-21
10 rounds
15 Russian kb swings 70/53
15 up down over kb
15/11 cal row
- Alternate full rounds with a partner
Saturday 10-23-21
”Nancy”
5 rounds
400m run
15 OHS 95/65
Friday 10-22-21
on a 20:00 min clock
from 0:00 – 4:00
1 rep max clean
2 min rest
from 6:00 – 10:00
4 min AMRAP
bar muscle ups
2 min rest
from 12:00-20:00
8 min AMRAP
30 double unders
8 single arm DB push press left arm 50/35
8 single arm …
Thursday 10-21-21
1000m row
25 box jumps 30/24
1000m row
50 box jumps 24/20
1000m row
75 box jumps 20/14
Wednesday 10-20-21
20 min AMRAP
10 GHD situps
100m farmers carry 50/35
10 weighted situps 20/14
** add 10 reps to the hip extensions and sit-ups after each round
Tuesday 10-19-21
3:00 handstand hold
100 squats
50m handstand walk
100 squats
30 hspu