Wednesday 6-26-24
5 sets for load:
3 cleans
2 front squats
1 jerk
Tuesday 6-25-24
On a 7:00 clock for reps:
10 weighted pull-ups 20/14
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots 20/14
Monday 6-24-24
** reminder, the 5:15 am class is by appointment, please text me by 9:00pm if you intend to come to a 5:15 am class
4 rounds for time:
800-m run
75 double-unders
Sunday 6-23-24
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb)
Saturday 6-22-24
For time with a partner:
160 double-unders
160 AbMat sit-ups
160 double-unders
160 DB push presses 50/35
160 double-unders
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.
6-21-24
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots 20/14
– Athlete’s choice for deadlift load (suggested 275/185 lb).
Thursday 6-20-24
Wednesday 6-19-24
**Effective immediately
The 5:15 AM class is going to be “by appointment only”. If you’d like to come to a class at 5:15, all I need is a text letting me know the day before by 9:00pm. This week, I’ll continue to be at the 5:15 class without a text. …
Tuesday 6-18-24
7 sets:
3 push jerks + 1 split jerk
Monday 6-17-24
EMOM 18:
Min 1 | 5 power cleans 155/105
Min 2 | 12/9 cals rower
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats