Monday 6-26-23
“Nancy”
5 rounds for time:
400-m run
15 overhead squats 95/65
Saturday 6-24-23
5 rounds
15 kb SDLHP 53/35
18 box jumps 24/20
21 sit-ups
Friday 6-23-23
20 min AMRAP
3-6-9-12-15…..
hspu
clean and jerk 135/95
cal row
Thursday 6-22-23
every 5:00 for 3 rounds
800m run
max reps db box step-ups 24/20, 50/35
-1 db
Wednesday 6-21-23
bench press
10-10-10-10-10
Tuesday 6-20-23
For time:
21-15-9:
Deadlifts 225/155
Lateral burpees over the barbell
Monday 6-19-23
“Randy”
75 power snatches 75/55
Sunday 6-18-23
closed for Father’s Day. Happy Father’s Day!
Saturday 6-17-23
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (35/50 lb)
10 hand-release push-ups
800/1,000-m row
– Use a single DB
Friday 6-16-23
For load:
10-8-6-4-2:
Snatches
sets are unbroken