AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep
**rowing will be an option due to the weather.
For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches 50/35
5 rounds for time:
20 push presses 75/55
20 alternating front rack lunges
We will have one class at 10:00am
For load:
2-2-2-2-2
Hang squat cleans
** Monday 1-15-24 we will only have one class at 10:00am due to the federal holiday.
EMOM 20:
Min. 1 | 3 bar muscle-ups
Min. 2 | :45 max distance handstand walk
For time with a partner:
800-meter run
80 KB swings 53/35
80 KB walking lunges
800-meter run
– Run together, and split KB work as desired.
10 rounds for time:
8/10-calorie row
10 burpees
5 rounds for time:
10 dumbbell power cleans 50/35
10 weighted sit-ups 20/14
20 box jumps 24/20
– Use two dumbbells for the cleans.
For load:
5-5-3-3-1-1
Deadlift
AMRAP 5:00
Row 500 meters
Thrusters 45/35
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans 20/14