Sunday 1-15-23
**on Monday January 16th, for MLK, we will only have one class at 10:00AM
With a partner,
1600m run
1200m odd object carry
1600m run
-split the carry into 200m increments
-split the carry as needed
Category: Uncategorized
Saturday 1-14-23
3 rounds for time:
30/40 calorie row
20 deadlift (155/225 lb)
10 burpee pull-ups
– Rest 1:00 between rounds
Friday 1-13-23
10 rounds
9 thrusters 95/65
35 double unders
Thursday 1-12-23
For time:
21-15-9:
Hand-release push-ups
Toes-to-bars
Wednesday 1-11-23
5 rounds
500/400m row
20 Russian kb swings 70/53
Tuesday 1-10-23
10 min AMRAP
1-2-3-4-5-etc
powers cleans 135/95
deficit HSPU 4/2 inches
Monday 1-9-23
push-press
5-5-3-3-3-1-1-1-1-1
Sunday 1-8-23
3 rounds
25 sit-ups
25/18 cal bike or row
rest 2:00
3 rounds
25 GHD situps
25/18 cal bike or row
Saturday 1-7-22
10 min AMRAP
60 bar facing burpees
30 ohs 120/90
10 muscle ups
Friday 1-6-23
For load
15-12-9
thrusters
3:00 rest between sets