Tuesday 5-14-24
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max bench press
20:00-30:00
1-rep-max overhead squat
Monday 5-13-24
For time:
2,000-m row
Sunday 5-12-24
closed for Mother’s Day
happy Mother’s Day
Saturday 5-11-24
For time:
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
500/400m row
50 single-arm overhead DB lunges
500/400m row
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees
– Use one dumbbell 50/35
– Switch arms on the lunges as needed
Friday 5-10-24
9-7-5:
Deadlifts 185/125
Hang power cleans
Front squats
Thursday 5-9-24
Wednesday 5-8-24
Tuesday 5-7-24
4 rounds for time:
Run 800 m
– Rest 3:00 between rounds.
Monday 5-6-24
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Sunday 5-5-24
EMOM 20:
1 power snatch
1 hang power snatch