Friday 5-12-23
3 rounds
50 up-downs
1:00 L-sit hold (accumulated)
Thursday 5-11-23
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Wednesday 5-10-23
run/row 5k or bike 10k
Tuesday 5-9-23
10-8-6-4-2
squat snatches 115/75
3 wall walks after each set
Monday 5-8-23
15 min AMRAP With a partner
10 muscle ups
200m run with a partner
One partner works at a time during M.U.
Sunday 5-7-23
3 rounds for time:
18-calorie bike/row
21 alternating single-arm DB hang power snatches (25/35 lbs)
24 lateral DB jump-overs
Saturday 5-6-23
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1
wall balls 20/14
toes-to-bar
Friday 5-5-23
5 rounds for time:
55 double-unders
5 push jerks 155/115
Thursday 5-4-23
power snatch
5-5-5-5-5-5-5
Wednesday 5-3-23
7 rounds
Every 3:00min
400m run