Friday 4-29-22
hang power snatches
3-3-3-3-3
Thursday 4-28-22
10 wall walks
30 box jumps 24/20
30 strict knees to elbows
30 box jumps
30 strict toes to bar
30 box jumps
10 wall walks
Wednesday 4-27-22
RX
12-9-6
deadlifts 315/205
bar muscleups
intermediate
12-9-6
deadlifts 205/145
chest to bar pullups +pullups
beginner
12-9-6
deadlifts 115/75
ring rows + pushups
Tuesday 4-26-22
1:00 min max cal row
150 m farmers carry 50/35
complete as many rounds as needed to accumulate 150/120 calories
Monday 4-25-22
12 min AMRAP
10 burpees
25 double unders
Sunday 4-24-22
on a 32 min clock,
0-18
overhead squats
5-5-3-3-3-1-1-1-1
2 min rest
20-32
row
2000/1700
Saturday 4-23-22
”Helen”
3 rounds
400m run
21 kb swings 53/35
12 pullups
Friday 4-22-22
15 min EMOM
min 1 15/12 cal bike
min 2 10 box jumps 24/20 +10 burpees
min 3 rest
Thursday 4-21-22
4 rounds
30 pistols
15 SDLHP 115/75
Wednesday 4-20-22
on a 32 min clock,
from 0-18,
bench press
5-5-3-3-3-1-1-1-1
2:00 rest
then,
20-32 min
1 mile run