Thursday 4-18-24
4 rounds for max reps:
1 minute of snatches 135/85
1 minute of rowing for calories
1 minute of dumbbell box step-ups 50/35 (20/20 in)
1 minute of rest
Wednesday 4-17-24
AMRAP 20:
400-m run
50 KB swings 70/53
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Tuesday 4-16-24
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Monday 4-15-24
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
Sunday 4-14-24
For time:
5-10-15-20-25
calorie row
DB hang snatches, left-arm 35/25
DB hang snatches, right-arm
Saturday 4-13-24
AMRAP 25 with a partner:
20 wall-ball shots 20/14
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed
Friday 4-12-24
3 rounds for time:
21 power cleans 155/105
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
Thursday 4-11-24
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm. 35/25
Wednesday 4-10-24
5 x 2:30 rounds:
10 overhead squats 95/65
30 lateral hops over bar
Max-calories row
– Rest 2:30 between rounds.
Tuesday 4-9-24
3 rounds for time:
50 sit-ups
30 deadlifts 135/95