Tuesday 1-23-24
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
Monday 1-22-24
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
Sunday 1-21-24
For time:
60/45 cal row
21 push jerks 95/65
60/45 cal row
15 push jerks 115/75
60/45 cal row
9 push jerks 135/95
Saturday 1-29-24
4 rounds for time:
21 deadlifts 155/105
5 strict pull-ups
Friday 1-19-24
AMRAP 12:
50 thrusters 95/65
50 toes-to-bars
50 box jumps 24/20
50 ring dips
Thursday 1-18-24
AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep
**rowing will be an option due to the weather.
Wednesday 1-17-24
For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches 50/35
Tuesday 1-16-24
5 rounds for time:
20 push presses 75/55
20 alternating front rack lunges
Monday 1-15-24
We will have one class at 10:00am
RX
For load:
2-2-2-2-2
Hang squat cleans
Sunday 1-14-24
** Monday 1-15-24 we will only have one class at 10:00am due to the federal holiday.
EMOM 20:
Min. 1 | 3 bar muscle-ups
Min. 2 | :45 max distance handstand walk