Monday 4-28-25
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches 135/95
Category: Uncategorized
Sunday 4-27-25
3 rounds for time of:
7 wall walks
14 front squats 165/115
21 kettlebell swings 70/53
Saturday 4-26-25
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches 155/105
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Friday 4-25-25
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs 50/35 20”
:20 hang from the pull-up bar
– Use two dumbbells.
Thursday 4-24-25
”Fight Gone Bad”
3 rounds for reps:
1:00 wall-ball shots 20/14
1:00 sumo deadlift high pulls 75/55
1:00 box jumps 20/20 inch
1:00 push presses 75/55
1:00 row for calories
– Rest 1:00 between rounds.
Wednesday 4-23-25
7 sets for load:
1 clean pull
1 clean
1 hang clean
Tuesday 4-22-25
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups
Monday 4-21-25
Every 5:00 for 5 rounds:
400-meter run
Sunday 4-20-25
Closed for Easter
Saturday 4-19-25
The gym will be closed for Easter on Sunday.
AMRAP 8:
3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps