Tuesday 3-19-24
Front squats
5-5-5-5-5
Monday 3-18-24
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts 115/85
– Complete 2 wall walks between each set.
Sunday 3-17-24
25-20-15-10-5 reps for time of:
Box jumps 24/20
Sit-ups
Ring dips
Saturday 3-16-24
For time, using a running clock:
5 rounds of:
10 thrusters 95/65
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters 135/95
7 bar muscle-ups
*Time cap: 15:00
Friday 3-15-24
AMRAP 17:
40 burpees to a target (6 in)
40 front squats 95/65
30 burpees to a target
30 front squats 135/96
20 burpees to a target
20 front squats 185/125
10 burpees to a target
Max-rep front squats 225/155
Thursday 3-14-24
For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run
Wednesday 3-13-24
3 rounds for time:
15 DB push presses 50/35
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs
Tuesday 3-12-24
** No 5:15 am class for the rest of this week.
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Monday 3-11-24
As many reps as possible in 20 minutes 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.
Sunday 3-10-24
3 rounds for time:
90 air squats
30 Russian KB swings (35/53 lb)
10 power snatches (95/135 lb)