Friday 11-22-24
open workout 22.1
AMRAP 15:
3 wall walks
12 DB snatches 50/35
15 box jump-overs 24/20
– Step down from the box.
Thursday 11-21-24
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
Wednesday, 11-20-24
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
Tuesday 11-19-24
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds
Monday 11-18-24
”Nate”
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings 70/53
Sunday 11-17-24
AMRAP 20 with a partner:
Max-cal on rower
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
Saturday 11-16-24
3 rounds for time:
10 deadlifts 155/105
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats 155/105
10 burpees over the barbell
Friday 11-15-24
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Thursday 11-14-24
AMRAP 15:
Snatch 185/125
– Every 3:00, including 0:00, run 400 m.
Wednesday 11-13-24
3 rounds for time:
30 wall-ball shots 20/14
90 double-unders