Monday 5-20-24
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups
Category: Uncategorized
Sunday 5-19-24
2 rounds for time with a partner:
50 KB swings 0/53
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back
Saturday 5-18-24
AMRAP 25 with a partner:
150 double-unders
50 push-ups
15 power cleans 185/125
– Partners split work as desired.
Friday 5-17-24
AMRAP 10:
30 AbMat sit-ups
15/10 calorie row
Thursday 5-16-24
Wednesday 5-15-24
For time:
9 hand-release push-ups
100-m run
15 hand-release push-ups
200-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
200-m run
15 hand-release push-ups
100-m run
9 hand-release push-ups
Tuesday 5-14-24
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max bench press
20:00-30:00
1-rep-max overhead squat
Monday 5-13-24
For time:
2,000-m row
Sunday 5-12-24
closed for Mother’s Day
happy Mother’s Day
Saturday 5-11-24
For time:
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
500/400m row
50 single-arm overhead DB lunges
500/400m row
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees
– Use one dumbbell 50/35
– Switch arms on the lunges as needed