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
Sunday 9-7-25
For time:
15 deadlifts 115/85
15 push jerks
12 deadlifts 135/95
12 push jerks
9 deadlifts 165/115
9 push jerks
6 deadlifts 185/125
6 push jerks
3 deadlifts 205/135
3 push jerks
– Use the same barbell for both movements.
Saturday 9-6-25
For time:
60 burpees
50 wall-ball shots 20/14
40 thrusters 45/35
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups