Thursday 11-9-23
4 rounds for time:
1:00 cumulative plank hold
400-m run
Wednesday 11-8-23
5 rounds for time:
7 hang power snatches 115/75
3 rope climbs
Tuesday 11-7-23
Split jerks for load
3-3-3-3-3
-lift every 3:00
Monday 11-6-23
4 rounds for time:
15 bar-facing burpees
15 front squats 115/85
75 single-unders
Sunday 11-5-23
3 rounds:
16 alternating front-rack reverse lunges 155/105
Accumulate :15 L-sit hold
16 toes-to-bars
Accumulate :15 L-sit hold
– Take the bar from the floor.
Saturday 11-4-23
AMRAP 14 with a partner:
8 chest-to-bar pull-ups
8 wall-ball shots 20/14
– Partners alternate full rounds.
– One partner works at a time.
Friday 11-3-23
6 rounds for time:
9 deadlifts 225/155
100-m double-KB farmers carry
– Athlete chooses the farmers carry load
Thursday 11-2-23
For time:
21-15-9:
Hang power cleans 135/95
15-12-9:
Strict handstand push-ups
Wednesday 11-1-23
For time:
50-calorie bike
50 overhead squats 95/65
50 alternating DB snatches 50/35
Tuesday 10-31-23
- No 6:30 pm classes on Tuesday
The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 …