Thursday 2-16-23
*REMINDER No 5:15 or 6:00 AM classes on Thursday
7 rounds
split jerks
3-3-3-3-3-3-3
Wednesday 2-15-23
**REMINDER there won’t be a 5:15 or a 6:00 am class on Thursday the 16th
21 min EMOM
min 1 db manmakers 50/35
min 2 5 back squats
min 3 rest
-use two dabs for the manmakers
Tuesday 2-14-23
**REMINDER…..There will not be a 5:15 or 6:00 AM class Tuesday or Thursday this week.
5 min AMRAP
10 squat snatches 115/75
20 box jump overs 24/20
30 kipping pull-ups
5 min rest
then,
5 min AMRAP
10 power snatches 115/75
20 box jump overs 24/20
30 strict pull-ups …
Monday 2-13-23
4 rounds
400m run
500/400m row
Sunday 2-12-23
15 min AMRAP
10 pull ups
25 ft over head walking lunge 50/35
20/15 cal bike/row
25 ft over head walking lunge
*use one db
Saturday 2-11-23
25 min EMOM
1-5 min 3 unbroken cleans
6-10 min 2 unbroken cleans
11-25 1 clean
Friday 1-10-23
500/400m row
100 pushups
500/400m row
Thursday 1-9-23
10 min AMRAP
20mdouble unders
10 goblet squats 70/50
5 box jumps 30/24
use a single kb for squats
Wednesday 1-8-23
5 rounds
30 hip extensions
30 strict sit-ups
Tuesday 1-7-23
3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.