Thursday 4-25-24
For time:
50-40-30
Wall-ball shots 20/14
5-4-3
Strict muscle-ups
Wednesday 4-24-24
For load:
3-3-3-3-3-3-3
Power clean
Tuesday 4-23-24
5 rounds for time:
20 box jump-overs 24/20
20 push-ups
20 pull-ups
Monday 4-22-24
As many rounds as possible in 10 minutes of:
10 thrusters 115/85
10 power snatches
Sunday 4-21-24
Complete as many reps as possible in 10 minutes of:
10 clean and jerks 135/85
– Rest 1:00
10 clean and jerks 185/125
– Rest 1:00
10 clean and jerks 225/155
– Rest 1:00
Max reps clean and jerk in the remaining time 246/165
Saturday 4-20-24
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar
2 rounds:
10 strict handstand push-ups
5 rope climbs (15 ft)
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time CAP: 15:00
Friday 4-19-24
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.