Friday 1-5-23
For load:
10-10-7-7-4-4-1-1:
Back squat
Thursday 1-4-23
- No 5:15 am class this week
7 rounds for time:
10 sumo deadlift high pulls 95/65
10 handstand push-ups
Wednesday 1-3-23
AMRAP 10:
Burpee box-overs 24/20
Tuesday 1-2-23
No 5:15 class on Tuesday
For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. 53/35
Monday 1-1-24
happy new year! The gym will be closed for the day. See you Tuesday.
Sunday 12-31-23
We will be closed for New Year’s Eve and New Year’s Day.
At-home option:
AMRAP 20 with a partner:
23 object jump-overs
23 alternating dumbbell power snatches (35/50 lb)
23 single-arm dumbbell overhead squats
23 laying knees-to-elbows
23 dumbbell clean and jerks
– Use one dumbbell for the snatches and overhead squats.
– Use two dumbbells for the …
Saturday 12-30-23
4 x AMRAP 4:
3 hang power cleans 13595
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Friday 12-29-23
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg
Thursday 12-28-23
EMOM 5:
:35 max-calorie row
EMOM 5:
:40 max-calorie row
EMOM 5:
:45 max-calorie row
EMOM 5:
:50 max-calorie row
Wednesday 12-27-23
we will not have a 5:15 am class this week. All other classes are normal.
AMRAP 8:
2 wall walks
2 deadlifts 315/205