Sunday 7-9-23
50-40-30-20-10
calorie row
10-20-30-40-50
V-ups
Category: Uncategorized
Saturday7-8-23
AMRAP 20 with a partner:
8 DB step-ups (35/50 lb)(20 in)
8 DB squat cleans
– One partner completes a round, while the other rests; switch.
– Use two DBs for both movements
Friday 7-7-23
AMRAP 12:
12 deadlifts 155/105
12 bar-facing burpees
Thursday 7-6-23
2007 games event 1
for time:
1000m row
then,
5 rounds
25 pullups
7 push jerks 135/95
Wednesday 7-5-23
shoulder presses
3-3-3-3-3
Tuesday 7-4-23
10:am class only today
“Laredo”
6 rounds
24 squats
24 pushups
24 walking lunges
400m run
Monday 7-3-23
**We will have two class times, 10:00 AM and 5:30 PM
every 2 minutes for 20 minutes
1 power snatch
1 hang power snatch
1 hang squat snatch
Sunday 7-2-23
For load:
5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00.
Saturday 7-1-23
with a partner
8 rounds
30 burpees
20 Russian kb swings 70/53
10 chest to bar pullups
split work as needed
Friday 6-30-23
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.