Monday 5-4-26
75-50-25 reps for time:
Wall-ball shots 20/14
AbMat sit-ups
Calorie row
– Women bike 60-40-20 calories.
Sunday 5-3-26
AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups
– Row 12/15 calories after each round.
Saturday 5-2-26
AMRAP 20 with a partner:
400-m run
Handstand walk (100 ft)
100 walking lunges
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.
Friday 5-1-26
”Nasty girls”
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans 135/95
Thursday 4-30-26
** No 6:30 pm class tonight.
5 rounds for time:
:30 L-sit
18/14 cal row
10 DB burpees 50/35
– Rest 2:00 between rounds.
– Use two dumbbells.
Wednesday 4-29-26
ANDI
For time:
100 hang power snatches
65/45
100 push presses
100 sumo deadlift high pulls
100 front squats
Tuesday 4-28-26
For time:
10-8-6-4-2
Push jerks 185/125
100-80-60-40-20
Double-unders
Monday 4-27-26
For load:
Deadlift
10-10-7-7-3-3-3
Sunday 4-26-26
EMOM 15:
Min 1 | 15 toes-to-bars
Min 2 | :30 row for calories
Min 3 | 20 good mornings 45/35
Saturday 4-25-26
For time with a partner:
100-cal row
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal row
– 30:00 time cap.
– Share the work as desired.