Saturday 10-4-25
5 x AMRAP 3:
60 double-unders
5 bar muscleups
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Friday 10-3-25
No 6:30 pm class
AMRAP 20:
1:00 plank hold
15/12 cal row
5 front squats 185/125
Thursday 10-2-25
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans 115/75
Handstand push-ups
Wednesday 10-1-25
Deadlift
3-3-3-3-3
Tuesday 9-30-25
80 alternating DB snatches 50/35
80 sit-ups
80 lateral burpees over the DB
800-m run
Monday 9-29-25
”Fran”
21-15-9 reps for time:
Thrusters 95/65
Pull-ups
Sunday 9-28-25
10 rounds for time:
10 ring push-ups
10/7 cal row
Saturday 9-27-25
AMRAP 10:
Double-DB front-rack walking lunges (50 ft) 50/35
25 AbMat sit-ups
5 single-DB weighted pull-ups 50/35
Friday 9-26-25
**no 6:30 pm class today
5 rounds for time of:
Run (200 ft)
6 clean and jerks 155/105
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