Wednesday 8-30-23
due to the approaching storm, we will be closed on Wednesday.
see you Thursday
Tuesday 8-29-23
AMRAP 12:
9 pull-ups
3 front squats (95/135 lb)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
Monday 8-28-23
6 rounds for time:
12 DB deadlifts 50/35
9 DB box step-up 50/35 24/20
200-m run
– Use two DBs.
– Rest 2:00 between rounds
Sunday 8-27-23
400m walking lunges
Saturday 8-26-23
60 pullups
20 kb Turkish getups 53/35
Friday 8-25-23
“Gwen”
15-12-9
clean and jerk
-touch and go from the floor, same weight for each set
-rest as needed
Thursday 8-24-23
5 rounds
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest
Wednesday 8-23-23
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
Tuesday 8-22-23
5 rounds for load and reps
every 4:00, complete
3 push presses
max hand-stand push-ups
Monday 8-21-23
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.