Friday 5-26-23
27-21-15-9
SDLHP 95/65
Thrusters
Thursday 5-25-23
7 strict muscle ups
800m run
5 strict muscle ups
800m run
3 strict muscle-ups
800m run
Wednesday 4-24-23
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)
Tuesday 5-23-23
weighted pullups
3-2-2-1-1-1-1
Monday 5-22-23
7 min AMRAP
30 double unders
3 power cleans 205/105
Sunday 5-21-23
10 min EMOM
5 push presses
add weight every 2:00
Saturday 5-20-23
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank
Friday 5-18-20
12 min AMRAP
12 front squats 115/75
30 crossovers
Thursday 5-18-23
6 rounds
12 db deadlifts 50/35
9 db front rack lunges
200m run
-two db
Wednesday 5-17-23
7 sets for load:
1 power clean
1 hang power clean
1 jerk