Monday 2-26-24
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots 20/14
– Rest 2 minutes between rounds
Sunday 2-25-24
AMRAP 12:
10 toes-to-bars
15 Russian KB swings 70/53
200-m run
Saturday 2-24-24
5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots 20/14
400-m run
– Divide pull-ups and wall-ball shots evenly, and run together.
Friday 2-23-24
For time:
4-8-12-16-20-24
Alternating DB hang power cleans 50/35
2-4-6-8-10-12
Burpees over the DB
Thursday 2-22-24
For load:
5-5-3-3-1-1-1
Snatch
Wednesday 2-21-24
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats
Tuesday 2-20-24
Every 2:00 for 4 rounds:
6 box jumps 30/24
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Monday 2-19-24
5 rounds for time:
50 double-unders
10 thrusters 135/95
Sunday 2-18-24
5 rounds for time:
2 rope climbs (15 ft)
10 devils presses (20/35 lb)
2 rope climbs
– Rest 2:00 between rounds.
– Use two DBs.
Saturday 2-17-24
LADDER NANCY
For time:
5 overhead squats 185/125
400-m run
10 overhead squats 155/105
400-m run
15 overhead squats 135/95
400-m run
20 overhead squats 95/65
400-m run
25 overhead squats 45/35
400-m run