Saturday 10-28-23
Partner “Kelly”
5 rounds for time with a partner:
400-m run
30 box jumps 24/20
30 wall-ball shots 20/14
– Run together, divide box jumps and wall-ball shots as needed.
Friday 10-27-23
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats 115/75
Thursday 10-26-23
3 rounds for time:
20 sumo deadlift high pull 75/55
30 walking lunges
40-ft handstand walk
Wednesday 10-25-23
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.
Tuesday 10-24-23
“Nate”
20 min AMRAP
2 muscle ups
4 hand stand pushups
8 kb swings 70/53
Monday 10-23-23
5 rounds
on a 2:00 clock
max distance row
2:00 rest
Sunday 10-22-23
AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts 225/155
– Rest 1:00 between rounds
Saturday 10-21-23
“Fight gone bad”
3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Friday 10-20-23
4 rounds for time:
30 walking lunge steps
25 toes-to-bars
Thursday 10-19-23
7 sets for load:
3 hang power snatches