Sunday 12-10-23
10 rounds for time:
10 hand-release push-ups
10 sit-ups
Friday 12-9-23
5 rounds for reps:
1:00 bike for calories
– Rest :30.
1:00 double-DB push presses 50/35
– Rest :30.
Friday 12-8-23
For time:
2 power cleans 155/105
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
Thursday 12-7-23
For time:
30 KB step-ups (79/53) (20 in)
30 toes-to-bars
30/22-calorie row
30 strict handstand push-ups
30/20-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder
Wednesday 12-6-23
For time:
50-40-30-20-10:
Burpees
– Run 400 meters after each set of burpees
Tuesday 12-5-23
For load:
3-3-3-3-3-3-3:
Overhead squat
Monday 12-4-23
AMRAP 7:
3-6-9-12… etc.
Thrusters 95/65
Chest-to-bar pull-ups
Sunday 12-3-23
For time:
Run 800 meters
– Rest 2:00.
Run 600 meters
– Rest 1:00.
Run 400 meters
– Rest :30.
Run 200 meters
Friday 12-1-23
disrupted “DT”
RX
Every 3:00 for 7 rounds:
12 deadlifts 155/105
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Thursday 11-30-23
8 rounds for time:
8 alternating DB hang snatches 50/35
8 box jump-overs 30/24