Thursday 10-17-24
5-5-5-5-5
Overhead squat
Wednesday 10-16-24
”Fran”
21-15-9 reps for time of:
Thrusters 95/65
Pull-ups
Tuesday 10-15-24
3 rounds for time:
21 push-ups
12 hang power cleans 135/95
800-m run
Monday 10-14-24
10 rounds for time:
30 double-unders
3 deadlifts 315/205
Sunday 10-13-24
For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups 24/20
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
Saturday 10-12-24
For time with a partner:
100 walking overhead plate lunges 45/25
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together 45/25
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges 45/25
– One partner works on the hangs, burpees, and overhead lunges, while …
Friday 3-11-24
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
Thursday 10-10-24
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
Wednesday 10-9-24
5 rounds for time:
5 ring muscle-ups
10 box jumps 24/20
20 AbMat sit-ups
Tuesday 10-8-24
AMRAP 12:
36/25 cal row
72 double-unders