Monday 10-9-23
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats 70/53
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
Sunday 10-8-23
5 rounds for time:
500-m row
5 squat cleans 205/145
Saturday 10-7-23
AMRAP 20 with a partner:
200-m DB farmers carry 50/35
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups 24/20
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.
Friday 10-6-23
5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
Thursday 10-5-23
“Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Wednesday 10-4-23
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments
Tuesday 10-3-23
5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.
Monday 10-2-23
3 rounds for time of:
20 wall-ball shots 20/14
20 deadlifts 115/75
20 box jumps 24/20
20 push presses 115/75
20 toes-to-bars
Rest 1:00
Sunday 10-1-23
Every 3:00 for 10 rounds:
250-m row
– Score is slowest time.
Saturday 9-30-23
For time:
50 pull-ups
400-m run
21 thrusters 95/ 65
800-m run
21 thrusters
400-m run
50 pull-ups