Saturday 2-17-24
LADDER NANCY
For time:
5 overhead squats 185/125
400-m run
10 overhead squats 155/105
400-m run
15 overhead squats 135/95
400-m run
20 overhead squats 95/65
400-m run
25 overhead squats 45/35
400-m run
Friday 2-16-24
8 rounds for time with a partner:
40 double-unders
20 GHD sit-ups
– Partners alternate complete rounds
Thursday 2-15-24
AMRAP 12:
200-m run
50-ft handstand walk
10 box jump-overs 24/20
– Step down from the box.
Wednesday 2-14-24
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.
Tuesday 2-13-24
3 rounds for time:
500/400 m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
Monday 2-12-24
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks 135/95
Sunday 2-11-24
5 rounds for time with a partner:
50-calorie row
10 wall walks
– One person works at a time.
– Split the work as needed.
Saturday 2-10-24
For time:
40 deadlifts 95/65
40 hang power cleans
800-m run
30 deadlifts
30 hang power cleans
800-m run
20 deadlifts
20 hang power cleans
800-m run
10 deadlifts
10 hang power cleans
Friday 2-9-24
For time:
100 wall-ball shots 20/14
400-m run
200-ft DB overhead walking lunge 50/35
– Use one DB.
Thursday 2-8-24
5 rounds for time:
25 Russian KB swing 53/35
100-m KB carry
– Use one KB.