Sunday 9-3-23
For time:
500-m row
30 bench presses (105/155 lb)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
– 30:00 time cap
Saturday 9-2-23
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Friday 9-1-23
For time:
30 deadlifts 225/155
40 wall-ball shots 20/14
50 KB swings 53/35
Thursday 8-31-23
10 min EMOM
even, row for cals
odd, 25 double unders
5:00 rest
1 mile run
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