Wednesday 5-14-25
AMRAP 9:
3 thrusters 165/110
3 ring muscle-ups
3 lateral burpees over the bar
Tuesday 5-13-25
8 rounds for time:
5 box jumps 30/24
3 power cleans 185/125
Monday 5-12-25
7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 hollow rocks
Sunday 5-11-25
Happy Mother’s Day
closed to celebrate moms!
Saturday 5-10-25
3 rounds for time:
21 bar-facing burpees
15 deadlifts 225/155
90 double-unders
Friday 5-9-25
”Jackie”
1000m row
50thrusters 45/35
30 pull-ups
Thursday 5-8-25
5 rounds for cals
2:00 row
2:00 rest
Wednesday 5-7-25
Heavy day
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set
Tuesday 5-6-25
2 rounds for time:
200-m run
15 back squats 135/95
200-m run
12 front squats 135/95
200-m run
9 overhead squats 135/95
Monday 5-5-25
For time:
25/20-20/16-15/12-10/8-5/4
Calorie row
20-16-12-8-4
Toes-to-bars