Thursday 1-5-23
20 min AMRAP with a partner
200m run
1:00m plank
partner 1 runs, while partner 2 holds a plank
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Wednesday 1-4-23
3 rounds for time:
20 burpee box overs (24/30 in)
400/500-m row
Tuesday 1-3-23
45 chest-to-bar pullups
30 shoulder-to-overhead 185/125
Monday 1-2-22
AMRAP 10:
10 air squats
9 DB snatches, right arm (35/50 lb)
10 push-ups
9 DB snatches, left arm
Sunday 1-1-23
AMRAP 20 with a partner:
23 box jump overs (20/24 in)
23 power snatches (65/95 lb)
23 overhead squats (65/95 lb)
23 knees-to-elbows
23 air bike calories
Saturday 12-31-22
4 sets for AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Friday 12-30-22
7 rounds for load
6 back rack reverse lunges (3 per leg)
Thursday 12-29-22
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
Wednesday 12-28-22
*reminder, we won’t have a 5:15 am class this week.
8 min AMRAP
2 wall walks
2 deadlifts 315/205
Tuesday 12-27-22
30-25-20-15-10
ghd situps
100-80-60-40-20
double unders