Thursday 9-25-25
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings 53/35
50 double-unders
Wednesday 9-24-25
10 sets for load:
2 front squats
– Lift once every 3:00
Tuesday 9-23-25
5 rounds for time:
15/12 cal
10 box jumps 30/24
3 rope climbs
Monday 9-22-25
On a 17:00 clock:
For time:
1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press
Sunday 9-21-25
AMRAP 12:
15 deadlifts 135/95
10 push presses
5 strict handstand push-ups
Saturday 9-20-25
AMRAP 10 with a partner:
Max-cal on a rower
– Non-working partner holds a plank.
Friday 9-19-25
** no 6:30 pm class
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Thursday 9-18-25
AMRAP 10:
5 hang clean and jerks 115/80
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
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.