Wednesday 4-5-23
12 min AMRAP
500/400m row
15 pullups
10 ohs 115/75
Category: Uncategorized
Tuesday 4-4-23
AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 …
Monday 3-3-24
7 rounds
1 front squat + 3 back squats
Sunday 4-2-23
10 wall walks
1000/800 m row
10 wall walks
Saturday 4-1-23
with a partner
30 snatches 75/55
30 synchro bar facing burpees
24 snatches 95/75
24 synchro bar facing burpees
18 snatches 115/75
18 synchro bar facing burpees
12 snatches 125/85
12 bar facing burpees
Friday 3-31-23
21-18-15-12-9
jumps to target 12”
ghd hip extensions
ring rows
Thursday 3-30-23
30 min AMRAP
800m run
40 walking lunges
20 GHD situps
100m db farmers carry 35/25 (2db)
Wednesday 3-29-23
3 rounds
50/37 cal row
25 bench presses 135/95
Tuesday 3-28-23
16 min EMOM
min 1 15/10 cal row
min 2 3 clean and jerks 135/95
Monday 3-27-23
2 rounds
3 min AMRAP
100m run
10 pullups
3 min AMRAP
freestanding handstand hold
rest 2:00 between rounds