Sunday 4-2-23
10 wall walks
1000/800 m row
10 wall walks
Saturday 4-1-23
with a partner
30 snatches 75/55
30 synchro bar facing burpees
24 snatches 95/75
24 synchro bar facing burpees
18 snatches 115/75
18 synchro bar facing burpees
12 snatches 125/85
12 bar facing burpees
Friday 3-31-23
21-18-15-12-9
jumps to target 12”
ghd hip extensions
ring rows
Thursday 3-30-23
30 min AMRAP
800m run
40 walking lunges
20 GHD situps
100m db farmers carry 35/25 (2db)
Wednesday 3-29-23
3 rounds
50/37 cal row
25 bench presses 135/95
Tuesday 3-28-23
16 min EMOM
min 1 15/10 cal row
min 2 3 clean and jerks 135/95
Monday 3-27-23
2 rounds
3 min AMRAP
100m run
10 pullups
3 min AMRAP
freestanding handstand hold
rest 2:00 between rounds
Sunday 3-26-23
3 rounds
30 alt db snatches 50/35
25 ring pushups
100 double unders
Saturday 3-25-23
5 rounds
200m run
15 wallball shots 20/14
10 toes-to-bar
Friday 3-24-23
1 rep max deadlift