Sunday 8-20-23
9 min AMRAP
10 strict ring dips
15 kb swings 70/53
Saturday 8-19-23
5 rounds
21 cal bike
9 deadlifts 135/95
6 push presses
3 squat snatches
Friday 8-18-23
3 rounds
15 burpees to target 6”
50 double unders
15 burpees to target
50 crossovers
Thursday 8-17-23
21 thrusters 95/65
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
Wednesday 8-16-23
“Jerry”
1600m run
200m row
1600m run
Tuesday 8-15-23
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
Monday 8-14-23
3 rounds for time:
30 GHD sit-ups
30 power snatches 75/55
Sunday 8-13-23
21-15-9:
DB man makers 50/35
– Perform a 100-ft farmers carry after each set.
– Use two DBs.
Saturday 8-12-23
back squat
10-10-7-7-4-4-1-1
Saturday 8-12-23
Back squat:
10-10-7-7-4-4-1-1