Monday 7-3-23
**We will have two class times, 10:00 AM and 5:30 PM
every 2 minutes for 20 minutes
1 power snatch
1 hang power snatch
1 hang squat snatch
Sunday 7-2-23
For load:
5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00.
Saturday 7-1-23
with a partner
8 rounds
30 burpees
20 Russian kb swings 70/53
10 chest to bar pullups
split work as needed
Friday 6-30-23
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Thursday 6-29-23
3 x 3 min AMRAP
20 wallball shots 20/14 10/9
15 toes to bar
2:00 rest between AMRAPs
Wednesday 6-28-23
12 min AMRAP
10 alt db snatches 50/35
10 burpee box jump overs 24/20
Tuesday 6-27-23
20 min EMOM
even minutes, 3 power cleans 225/155
odd minutes, max cal row
Monday 6-26-23
“Nancy”
5 rounds for time:
400-m run
15 overhead squats 95/65
Saturday 6-24-23
5 rounds
15 kb SDLHP 53/35
18 box jumps 24/20
21 sit-ups
Friday 6-23-23
20 min AMRAP
3-6-9-12-15…..
hspu
clean and jerk 135/95
cal row