Wednesday 11-6-24
3 rounds for time:
400-m run
20 DB farmers carry walking lunges 50/35
– Use two dumbbells.
Category: Uncategorized
Tuesday 11-5-24
5 sets of the complex for load:
3 squat cleans
1 jerk
Monday 11-4-24
AMRAP 7:
10 box jumps 24/20
3 bar muscle-ups
Sunday 11-3-24
On a 30:00 clock with a partner:
Row for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
Saturday 11-2-24
3 rounds for time:
15 push presses 135/95
15 toes-to-bars
Friday 11-1-24
For load:
3-3-3-3-3-3-3
Back squat
Thursday 10-31-24
** No 6:30 pm class
5 x 4:00 rounds:
30 Russian KB swings 53/35
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Wednesday 10-30-24
21-15-9 reps for time:
Hang power snatches 95/65
Overhead squats
Tuesday 10-29-24
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges 50/35
Monday 10-28-24
”Heavy Grace”
For time:
30 clean and jerks 225/155