Monday 6-27-22
20 min AMRAP
200m run
30/21 cal row
40 air squats
Sunday 6-26-22
30-20-10
power cleans 95/65
lateral hops over the barbell
alt barbell lunges
lateral hops over the barbell
Saturday 6-25-22
25 min AMRAP with a partner
50 calories
50 db snatches 50/35
50 GHD situps
50 wall ball shots 20/14
*use any machine available for the calories
Friday 6-24-22
on a 20 min running clock, each for time,
0-5 min:
800m sprint
5-10 min:
75 chest to bar pullups
10-15 min:
75 burpees to target
15-20 min:
1000/800m row
Thursday 6-23-22
9 min AMRAP
9 deadlifts 225/155
3 wall walks
Wednesday 6-22-22
10 rounds
10 kb swings 53/35
10 db thrusters 35/25
Tuesday 6-21-22
14 min EMOM
min 1 :30 box jumps 30/24
min 2 muscle ups
Monday 6-20-22
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups
Sunday 6-19-22
3 rounds for time:
200-m DB farmers carry (25/35 lb)
15 knees-to-elbows
10 DB overhead walking lunges
Saturday 6-18-22
20 min AMRAP
2 muscle ups
4 hspu
8 db power cleans 50/35