Thursday 9-21-23
AMRAP 10:
10/7 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
Category: Uncategorized
Wednesday
9-20-23
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Tuesday 9-19-23
push-press
5-5-3-3-3-1-1-1-1-1
Monday 9-18-23
“Helen”
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
Sunday 9-17-23
For time and reps:
EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press 35/25
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute
Saturday 9-16-23
Unfortunately the gym mirrors fell during rhe day today and I won’t be able to clean it up until tomorrow, if you’d like to come by, we will try to do something outside, but I will have to clean up.
Friday 9-15-23
3 rounds
40 Russian kb swings 53/35
20 box jump overs 24/20
Thursday 9-14-23
Every 2:00 for 6 rounds:
2 rope climbs (15 ft)
Max wall-ball shots in remaining time 20/14
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Wednesday 9-13-23
deadlifts
3-3-3-3-3-3
Tuesday 9-12-23
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls 115/75