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
Sunday 1-22-23
on a 1:30 clock
5 rounds
10 toes-to-bar
10 deadlifts 115/75
max unbroken hang power cleans
rest 1:00 between sets
Saturday 1-21-23
AMRAP 20 with a partner:
50 calorie bike or row
100 KB swings (53/70 lb)
20 wall walks
– Split work as needed; 1 partner works at a
Friday 1-20-23
21-15-9-15-21
calorie row
chest-to-bar pullups
Thursday 1-19-23
On a 12 min clock,
1-2-3-4-5-6-7-8-9-10
dumbbell squats 50/35
bar facing burpees
then,
with the remaining time,
1 rep max clean
Wednesday 1-18-23
15 min AMRAP
1:00 handstand holds
1:00 L-sit holds
15 shoulder presses 95/65
15 GHD sit-ups