Thursday 1-22-26
2 rounds for time:
50/40 cal row
40 burpees
30 knees-to-elbows
Wednesday 1-21-26
4 rounds for time:
400-m run
12 shoulder presses
Tuesday 1-20-26
Front squat
3-3-3-3-3
Monday 1-19-26
10:00 am only
7 rounds for time:
7 deadlifts 155/105
5 hang power cleans
3 bar muscle-ups
Sunday 1-18-26
** Monday 10:00Am only
Every 3:00 for 5 sets:
5 push presses
Saturday 1-17-26
20 rounds with a partner:
12/8-cal row
Partners can only bike while their partner is doing one of the following:
1) plate bear-hug hold 45/35
2) Double-kettlebell front-rack hold 70/53
3) Barbell front-rack hold 135/95
– Partners alternate rounds for 10 rounds per person.
Friday 1-16-26
No 6:30 PM class
AMRAP 20 minutes:
4 DB thrusters 50/35
6 toes-to-bars
24 double-unders
– Use two dumbbells.
Thursday 1-15-26
Every 4:00 x 4 sets:
8 hand-release deadlifts
Farmers carry (200 ft)
Wednesday 1-14-26
2 rounds for time of:
25/20 cal row
30 pistols
20/25 cal row
90 step-ups 24/20 inches
Tuesday 1-13-26
”Grace”
30 clean and jerks 135/95