Monday 7-29-24
AMRAP 20:
15 double-DB front squats 50/35
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
Sunday 7-28-24
AMRAP 12:
10 calories row
8 ring dips
6 single-arm Russian KB swings/arm 53/35
Saturday 7-27-24
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
Friday 7-26-24
AMRAP 10:
5 power cleans 205/135
10 toes-to-bars
Thursday 7-25-24
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Wednesday 7-24-24
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats 185/125
Tuesday 7-23-24
For time:
100-calorie row
100 box jump-overs 24/20
1,000-m run
Monday 7-22-24
”the chief”
5 rounds of AMRAP 3:
3 power cleans 135/95
6 push-ups
9 air squats
– Rest 1:00 between rounds
Sunday 7-21-24
5 rounds:
12 alternating box step-ups 24/20
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups 24/20
3 wall walks
Saturday 7-20-24
partner “Small”
3 rounds for time:
1000/800 m row
50 burpees
50 box jumps 24/20
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap