Sunday 4-9-23
Rest day
the gym will be closed today.
Category: Uncategorized
Saturday 4-8-23
5-10-15-20-25-30
clean and jerks 95/65
burpees
Friday 4-7-23
16 min EMOM
even minutes, max handstand hold
odd minutes, max L-sit holds
score is total cumulative time
Thursday 4-6-23
6 x 2:00 rounds
5 deadlifts 70% or higher, same load for all 6 rounds
max muscle ups
1:00 rest between rounds
score is load and number of muscle ups
Wednesday 4-5-23
12 min AMRAP
500/400m row
15 pullups
10 ohs 115/75
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