Sunday 7-7-24
AMRAP 15:
20-cal row
15 double-DB push presses 50/35
10 toes-to-bars
Saturday 7-6-24
3 rounds for time:
Run 400 m
100 double-unders
10 front squats 225/155
Friday 7-5-24
10:00am only
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
Wednesday 7-4-24
Wednesday 7-3-24
Conditioning challenge:
20:00 to establish max meters, run or row
Tuesday 7-2-24
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
Monday 7-1-24
**July 4th and 5th we will have a holiday schedule both days we will only have a 10:00am class
POWER AMANDA
RX
9-7-5 reps for time of:
Ring muscle-ups
Power snatches 135/95
Sunday 6-30-24
3 rounds for time:
15 double-DB hang power cleans 50/35
20 walking lunges
Saturday 6-29-24
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps 24/20
then…
47 goblet squats 70/53
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
Friday 6-28-24
AMRAP 12:
15 deadlifts 135/95
10 push presses
5 strict handstand push-ups