Monday 5-16-22
3 rounds
12 strict hspu
50 air squats
3 min rest
3 rounds
12 kipping hspu
25 box jumps 24/20
Sunday 5-15-22
11 min AMRAP
10 toes to bar
10 hang power snatches 95/65
Saturday 5-14-22
partner ”RJ”
5 rounds
800m run
50 pushups
5 rope climbs
Friday5-13-22
400m walking lunges
Thursday 5-12-22
30 pullups
200 double unders
30 chest to bar pullups
Wednesday 5-11-22
sumo deadlifts
12-10-8-6-4
Tuesday 5-10-22
For time:
42 GHD sit-ups
21 front squats 185/125
30 GHD sit-ups
15 front squats
18 GHD sit-ups
9 front squats
Monday 5-9-22
500/400m row
25 shoulder presses (75/115 lb)
500/400m row
15 shoulder presses
500/400m row
10 shoulder presses
500/400m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.
Sunday 5-8-22
20 min AMRAP
5 pullups
10 pushups
15 squats
20 pulls on the rower
score is reps + cals
Saturday 5-7-22
”Hope for regugees”
3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (35/50 lb)
1:00 bike for calories
1:00 DB box step-ups (20/24 in) (35/50 lb)
1:00 strict burpees
– Rest 1:00 between rounds.
– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.