Friday 7-12-24
AMRAP 9:
12 sumo deadlift high pulls 95/65
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Thursday 7-11-24
3 rounds for time:
30 hang power cleans 115/75
30 bar-facing burpees
Wednesday 7-10-24
”Mary”
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Tuesday 7-9-24
For load:
5-5-5-5-5
Back squat
Monday 7-8-2
6 rounds for time of:
10 DB burpee deadlifts 50/35
10 box jumps 30/24
Sunday 7-7-24
AMRAP 15:
20-cal row
15 double-DB push presses 50/35
10 toes-to-bars
Saturday 7-6-24
3 rounds for time:
Run 400 m
100 double-unders
10 front squats 225/155
Friday 7-5-24
10:00am only
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target