Tuesday 1-9-23
AMRAP 5:00
Row 500 meters
Thrusters 45/35
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans 20/14
Monday 1-8-23
3 rounds for time:
15 hang power snatches 95/65
15 chest-to-bar pull-ups
Sunday 1-7-23
3 rounds for time:
10 shoulder presses 115/75
:20 handstand hold
10 overhead lunges
:20 L-sit hold
Saturday 1-6-23
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans 50/35
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Friday 1-5-23
For load:
10-10-7-7-4-4-1-1:
Back squat
Thursday 1-4-23
- No 5:15 am class this week
7 rounds for time:
10 sumo deadlift high pulls 95/65
10 handstand push-ups
Wednesday 1-3-23
AMRAP 10:
Burpee box-overs 24/20
Tuesday 1-2-23
No 5:15 class on Tuesday
For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. 53/35
Monday 1-1-24
happy new year! The gym will be closed for the day. See you Tuesday.
Sunday 12-31-23
We will be closed for New Year’s Eve and New Year’s Day.
At-home option:
AMRAP 20 with a partner:
23 object jump-overs
23 alternating dumbbell power snatches (35/50 lb)
23 single-arm dumbbell overhead squats
23 laying knees-to-elbows
23 dumbbell clean and jerks
– Use one dumbbell for the snatches and overhead squats.
– Use two dumbbells for the …