Sunday 10-30-22
1:30 max reps toes-to-bar
1:00 rest
1:30 max reps ring dips
1:00 rest
1:30 max reps hip/back extension
1:00 rest
1:30 max distance handstand walk
Saturday 10-29-22
30 min AMRAP
max cal row
begin with 10 burpees, then every 3:00 do 10 burpees
Friday 10-28-22
5 rounds for time:
36 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
– Rope climb begins from the seated position.
Thursday 10-27-22
muscle snatch
3-3-3-3-3
power snatch
2-2-2-2-2
squat snatch
1-1-1-1-1
Wednesday 10-26-22
200m run
40 box jumps 24/20
40 situps
200m run
30 box jumps
30 situps
200m run
20 box jumps
20 situps
200m run
10 box jumps
10 situps
Tuesday 10-25-22
power cleans
2-2-2-2-2-2-2-2
Monday 10-24-22
”Mary”
20 min AMRAP
5 hspu
10 pistols
15 pullups
Sunday 10-23-22
3 rounds
750/600m row
25 ghd hip extensions
15 db facing burpees
Saturday 10-22-22
50/35 cal bike
1:00 L-sit holds
50 wall ball shots 20/14 10’/9’
Friday 10-21-22
with a partner
100 power snatches 115/75