Friday 4-25-25
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs 50/35 20”
:20 hang from the pull-up bar
– Use two dumbbells.
Thursday 4-24-25
”Fight Gone Bad”
3 rounds for reps:
1:00 wall-ball shots 20/14
1:00 sumo deadlift high pulls 75/55
1:00 box jumps 20/20 inch
1:00 push presses 75/55
1:00 row for calories
– Rest 1:00 between rounds.
Wednesday 4-23-25
7 sets for load:
1 clean pull
1 clean
1 hang clean
Tuesday 4-22-25
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups
Monday 4-21-25
Every 5:00 for 5 rounds:
400-meter run
Sunday 4-20-25
Closed for Easter
Saturday 4-19-25
The gym will be closed for Easter on Sunday.
AMRAP 8:
3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps
Friday 4-18-25
3 rounds for time:
20 single-DB reverse lunges 50/35
20 burpees
200-m farmers carry
Thursday 4-17-25
5 rounds for time:
15 toes-to-bars
20 box jumps 24/20
– Step down from the box.
Wednesday 4-16-25
RX
For time:
100 hang power snatches 65/45
100 push presses
100 sumo deadlift high pulls
100 front squats