Tuesday 8-1-23
50-40-30-20-10
calorie row
-perform 15 wall ball shots at the end of each row 20/14
Monday 7-31-23
AMRAP 10:
7 muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.
Sunday 7-30-23
EMOM 24:
1: Strict knees-to-elbows
2: Handstand walk
3: Legless rope climbs (starting seated on the floor)
4: Rest
– Score is total reps
Saturday 7-29-23
For time with a partner:
50-calorie row
50 box jump-overs 24/20
50 deadlifts 185/125
50 wall-ball shots 20/14
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row
Time cap: 21:00
Friday 7-28-23
7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses 135/95
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
Thursday 7-27-23
8 min AMRAP
8 left arm single db front rack step back lunges 50/35
8 right arm single db front rack step back lunges 50/35
48 double unders
Wednesday 7-26-23
3 rounds
800m run
100 ft bear crawl
30 Russian kb swings 70/53
Tuesday 7-25-23
“Tabata something else”
pullups
pushups
situps
squats
Monday 7-24-23
heavy “DT”
12min AMRAP
12 deadlifts 205/145
9 hang power cleans
6 push jerks
Sunday 7-23-23
10 rounds
:20 ring row, body parallel
:10 rest
:20 hand release push ups
:10 rest
:20 air squats
:10 rest