Thursday 8-1-24
For time:
500-m row
20 pike push-ups 24/20
500-m row
35 hand-release push-ups
500-m row
50 push-ups
500-m row
Wednesday 7-31-24
3 rounds for time:
10 hang power snatches 95/65
2 rope climbs
200-m run
Tuesday 7-30-24
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups 24/20 in 50/35
1:00 deadlifts 225/155
– No rest between rounds.
Monday 7-29-24
AMRAP 20:
15 double-DB front squats 50/35
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
Sunday 7-28-24
AMRAP 12:
10 calories row
8 ring dips
6 single-arm Russian KB swings/arm 53/35
Saturday 7-27-24
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
Friday 7-26-24
AMRAP 10:
5 power cleans 205/135
10 toes-to-bars
Thursday 7-25-24
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Wednesday 7-24-24
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats 185/125
Tuesday 7-23-24
For time:
100-calorie row
100 box jump-overs 24/20
1,000-m run