Monday 7-22-24
”the chief”
5 rounds of AMRAP 3:
3 power cleans 135/95
6 push-ups
9 air squats
– Rest 1:00 between rounds
Sunday 7-21-24
5 rounds:
12 alternating box step-ups 24/20
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups 24/20
3 wall walks
Saturday 7-20-24
partner “Small”
3 rounds for time:
1000/800 m row
50 burpees
50 box jumps 24/20
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap
Friday 7-19-24
4 rounds for time:
10 deadlifts 225/155
30 wall-ball shots 20/14
Thursday 7-18-24
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm 50/35
DB clean and jerk/left arm 50/35
Wednesday 7-17-24
AMRAP 12:
10-calorie row
3 thrusters 185/125
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.
Tuesday 7-16-24
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry 50/35 after each set of sit-ups
Monday 7-15-24
”Isabel”
For time:
30 power snatches 135/95
Sunday 7-14-24
Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time