Monday 1-12-26
400-m run
50 DB bench presses 50/35
400-m run
50 ring push-ups
400-m run
50 hand-release push-ups
400-m run
Sunday 1-11-26
5 rounds for time of:
15 front squats 115/75
60 double-unders
Saturday 1-10-26
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches 50/35
Friday 1-9-26
no 6:30 pm class
3 rounds:
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps knees-to-elbows
1:30 rest
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps walking lunges
1:30 rest
Thursday 1-8-26
AMRAP 10:
1 power clean 185/125
1 bar muscle-up
7/5 cal row
– Add one rep to power cleans and bar muscle-ups until time expires.
Wednesday 1-7-26
3 rounds for time of:
800-m run
80 air squats
Tuesday 1-6-26
For time:
2:00 plank hold
30 box jump-overs 24/20
100-m DB farmers carry 50/35
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.
Monday 1-5-26
On a 20:00 clock:
For load:
1 snatch
Sunday 1-4-26
21 ring dips
42 AbMat sit-ups
50 double-unders
15 ring dips
30 AbMat sit-ups
50 double-unders
9 ring dips
18 AbMat sit-ups
50 double-unders
Saturday 1-3-26
AMRAP 20 with a partner:
25 box jump-overs 24/20
25 power snatches 95/65
25 overhead squats 95/65
25 knees-to-elbows
25-cal bike
– Step down from the box.