Friday 5-24-24
AMRAP 10:
2-4-6-8…
Box jump-overs 24/20
100-ft DB farmers carry 70/50
– Use two DBs.
– Step down from the box.
Thursday 5-23-24
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges 115/75
8 push presses 115/75
400-m run
Wednesday 5-22-24
10 rounds for time:
4 deadlifts 155/105
3 hang power snatches
2 overhead squats
Tuesday 5-21-24
Monday 5-20-24
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups
Sunday 5-19-24
2 rounds for time with a partner:
50 KB swings 0/53
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back
Saturday 5-18-24
AMRAP 25 with a partner:
150 double-unders
50 push-ups
15 power cleans 185/125
– Partners split work as desired.
Friday 5-17-24
AMRAP 10:
30 AbMat sit-ups
15/10 calorie row
Thursday 5-16-24
Wednesday 5-15-24
For time:
9 hand-release push-ups
100-m run
15 hand-release push-ups
200-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
200-m run
15 hand-release push-ups
100-m run
9 hand-release push-ups