Saturday 6-18-22
20 min AMRAP
2 muscle ups
4 hspu
8 db power cleans 50/35
Friday 6-17-22
power snatches
3-3-3-3-3-3-3
Thursday 6-16-22
400 m run
12 box jumps 30/25
400m run
24 box jumps 24/20
400m run
36 burpees
400m run
Wednesday 6-15-22
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
Tuesday 6-14-22
7 sets for load:
1 snatch balance + 2 overhead squats
Monday 6-13-22
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories
Saturday 6-12-22
5 rounds for time:
15 deadlifts 225/155
:30 hanging L-sit hold
Saturday 6-11-22
For time:
1,600-m run
150 double-unders
50 burpees
800-m run
100 double-unders
35 burpees
400-m run
50 double-unders
20 burpees
Friday 6-10-22
For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
Thursday 6-9-22
**no morning classes.
5:30 and 6:30 pm will be the only classes today.
sorry for any inconvenience.
3 rounds
2:00 rope climbs 15’
1:00 weighted situps 20/14 (med ball)
1:00 bike
1:00 rest