Friday 1-31-25
5 rounds for time:
16/20-cal row
15 front-rack lunges 75/55
Thursday 1-30-25
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets
Wednesday 1-29-25
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses 50/35
– Complete 30 double-unders after each round
Tuesday 1-28-25
AMRAP 3:
Snatches 135/95
Monday 1-27-25
AMRAP 9:
9 burpees to a target (12/12 in
10 pistols
Sunday 1-26-25
For time:
2,000-m row
– Every 2:00 including 0:00, perform a :20 support hold on the rings
Saturday 1-25-25
AMRAP 20 with a partner:
10 sumo deadlift high pulls 75/55
10 wall-ball shots 20/14
– Each partner completes a full round before switching; one partner works at a time.
Friday 1-24-25
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) 50/35
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is 6 in above reach.
Thursday 1-23-25
UPDATE-2:30pm, due to the amount of snow/water on the roads, I’m going to cancel the morning classes for Thursday. I’ll also have a noon class as well as the regular 5:30 and 6:30 pm classes.
Please check back this evening, I’m planning on having regular hours on …
Wednesday 1-22-25
Due to the storm, going to close the gym for the remainder of Tuesday and all of Wednesday. We will open for regular classes on Thursday, assuming the roads are clear. Stay warm!
here is an at home workout.
tabata sets of:
pushups
situps