Sunday 7-17-22
hang power cleans
3-3-3-3-3-3-3
Saturday 7-16-22
For time:
300-m run
5 burpee box overs 24/20
5 thrusters 135/95
300-m run
7 burpee box overs
7 thrusters 145/104
300-m run
9 burpee box overs
9 thrusters 155/110
300-m run
11 burpee box overs
11 thrusters 165/115
Friday 7-15-22
150 double unders
30 kb box step ups 53/35 20”
100 double unders
20 kb box step ups
50 double unders
10 kb box step ups
Thursday 7-14-22
for time:
500/400m row
then,
24-18-12
power snatch 75/55
12-9-6
bar muscle-ups
then,
500/400m row
Wednesday 7-13-22
7 rounds for load
1 push press +1 push jerk +1 split jerk
Tuesday 7-12-22
5 rounds
5 deadlifts 275/185
10 burpees to target
Monday 7-11-22
** no morning classes due to covid,
**We will have 5:30 and 6:30 pm classes
12 min AMRAP
3,6,9,12…..
pullups
situps
front squats 95/65
Sunday 7-10-22
The gym will be closed today due to Covid. sorry for the inconvenience.
Saturday 7-9-22
5 rounds
200m db farmers carry 50/35
15 deficit pushups on db 50/35
10 db push jerks 50/35
Friday 7-8-22
30 toes-to-bar
30 yard kb front rack lunges 53/35
20 toes-to-bar
20 yard kb front rack lunges
10 toes-to-bar
10 yard kb front rack lunges