Saturday 11-9-24
3 rounds for time with a partner:
90 med-ball squats 20/14
80-cal row
70 sit-ups
– One partner works while the other rests
Friday 11-8-24
5 rounds for time:
8 ground-to-overheads 95/65
10 bar-facing burpees
Thursday 11-7-24
4 rounds for reps:
1:00 KB swings 53/35
1:00 double-unders
1:00 pull-ups
1:00 rest
Wednesday 11-6-24
3 rounds for time:
400-m run
20 DB farmers carry walking lunges 50/35
– Use two dumbbells.
Tuesday 11-5-24
5 sets of the complex for load:
3 squat cleans
1 jerk
Monday 11-4-24
AMRAP 7:
10 box jumps 24/20
3 bar muscle-ups
Sunday 11-3-24
On a 30:00 clock with a partner:
Row for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
Saturday 11-2-24
3 rounds for time:
15 push presses 135/95
15 toes-to-bars
Friday 11-1-24
For load:
3-3-3-3-3-3-3
Back squat
Thursday 10-31-24
** No 6:30 pm class
5 x 4:00 rounds:
30 Russian KB swings 53/35
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.