Wednesday 10-5-22
12 min AMRAP
10 db push presses 50/35
12 burpees to target
Tuesday 10-4-22
3 rounds
500/400m row
15 front squats 115/75
1 legless rope climbs
Monday 10-3-22
deadlifts
8-8-8-8-8
Sunday 10-2-22
25 min AMRAP
20 hspu
800m run
Saturday 10-1-22
2 rounds with a partner
50 kb swings 70/53
60 box jump overs 24/20
70 synchronized walking lunges
Friday 9-30-22
5 rounds
1:00 max shoulder pressee
1:00 max strict muscleups
2:00 rest
“Annie”
50-40-30-20-10
double unders
situps
Wednesday 9-28-22
100 alt single leg squats
50 thrusters 115/75
25 hang power snatches 115/75
Tuesday 9-27-22
30 min AMRAP with a partner.
max distance row
Monday 9-26-22
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips