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
Sunday 5-4-25
”Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats
Saturday 5-3-25
3 rounds for time of:
50 double-unders
12 deadlifts 225/155
Right into…
800-m run
Friday 5-2-25
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
Thursday 5-1-25
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
Wednesday 4-30-25
KELLY -BENCHMARK
5 rounds for time of:
400-m run
30 box jumps 24/20
30 wall-ball shots 20/14
– Step down from the box.
Tuesday 4-29-25
AMRAP 20:
Row for calories
– Every 20 calories, stop and perform a :20 side plank/side