Wednesday 2-1-23
front squats
5-5-5-5-5-5-5
Tuesday 1-31-23
3 rounds for reps
1:00 handstand push-ups
1:00 db farmer carry hold
rest 3:00 between couplets
3 rounds for reps
1:00 ring dips
1:00 db front rack hold
choose your own loading for the db
Monday 1-30-23
AMRAP 20:
10 single-arm KB swings, right (35/53 lb)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (65/95 lb)
10 barbell back rack lunges, left
– KB swings to eye level.
Sunday 1-29-23
5 rounds
75 double unders
25 pushups
Saturday 1-28-23
15 min AMRAP W/partner
60 synchro sit-ups
40 box jumps 24/20
20 chest-to-bar pullups
Friday 1-27-23
For load:
Power snatch
2-2-2-2-2-2-2
Squat snatch
1-1-1-1-1-1-1
Thursday 1-26-23
For time:
150 wall-ball shots (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate
Wednesday 1-25-23
20 min AMRAP
8 toes-to-bar
10 single db hang clean and jerks 50/35
14/12 cal row
Tuesday 1-24-23
4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max calorie bike or row
– Rest 1:00 between rounds
Monday 1-23-23
bench press
3-3-3-3-3
shoulder press
3-3-3-3-3
push press
3-3-3-3-3