Tuesday 10-22-24
”Helen”
3 rounds for time:
400-m run
21 KB swings 53/35
12 pull-ups
Monday 10-21-24
”Diane”
For time:
21-15-9
Deadlifts 225/155
Handstand push-ups
Sunday 10-20-24
AMRAP 20 with a partner:
Row for calories
– Switch as needed.
Saturday 10-19-24
”Filty Fifty”
For time:
50 box jumps 24/20
50 jumping pull-ups
50 KB swings 35/25
50 walking-lunge steps
50 knees-to-elbows
50 push presses 45/35
50 GHD hip extensions
50 wall-ball shots 20/14
50 burpees
50 double-unders
Friday 10-18-24
5 rounds for time:
200-m run
10 strict handstand push-ups
Thursday 10-17-24
5-5-5-5-5
Overhead squat
Wednesday 10-16-24
”Fran”
21-15-9 reps for time of:
Thrusters 95/65
Pull-ups
Tuesday 10-15-24
3 rounds for time:
21 push-ups
12 hang power cleans 135/95
800-m run
Monday 10-14-24
10 rounds for time:
30 double-unders
3 deadlifts 315/205
Sunday 10-13-24
For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups 24/20
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.