Tuesday 10-14-25
5 rounds for time:
Double-KB front-rack carry (50 ft) 70/53
15 bench presses 155/105
monday 10-13-25
3 rounds for time:
25 power snatches 75/55
50 double-unders
15 chest-to-bar pull-ups
Sunday 10-12-25
3 rounds for time:
50 air squats
L-sit hold for the time it takes to complete the air squats
– Rest 3:00 between rounds
Saturday 10-11-25
12 rounds with a partner:
12/9 cal row
10 burpees
8 double-DB power cleans 50/35
– Partners alternate rounds for 6 rounds each.
Friday 10-10-25
** No 6:30 pm class
For time:
30 box jumps 30/24
1,600-m run
10 rope climbs
Thursday 10-9-25
15-12-9-6-3 reps for time:
Front squats 135/95
– Perform 40 double-unders after each set.
Wednesday 10-8-25
Power snatch
2-2-2-2-2-2-2-2-2-2
Tuesday 10-7-25
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats
Monday 10-6-25
For time:
50 push jerks 155/105
50 toes-to-bars
50/35 cal row
Sunday 10-5-25
AMRAP 14 with a partner:
Max KB swings 70/53
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.