Thursday 9-28-23
400m run for time
Wednesday 9-27-23
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds
Tuesday 9-26-23
5 rounds for time:
15 push jerks 95/65
12 chest-to-bar pull-ups
9 sumo deadlift high pulls 95/65
Monday 9-25-23
EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00
Sunday 9-24-23
5 rounds for time:
75 double-unders
20 alternating DB snatches 50/35
Saturday 9-23-23
20 min EMOM
odd min max cal row
even min accumulate :20 sec L-sit hold
Friday 9-22-23
on a 15 min clock,
50 bar facing burpees
50 wallball shots 20/14
800m run
max reps hang squat cleans 135/95
with remaining time
Thursday 9-21-23
AMRAP 10:
10/7 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
Wednesday
9-20-23
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Tuesday 9-19-23
push-press
5-5-3-3-3-1-1-1-1-1