Sunday 9-24-23
5 rounds for time:
75 double-unders
20 alternating DB snatches 50/35
Saturday 9-23-23
20 min EMOM
odd min max cal row
even min accumulate :20 sec L-sit hold
Friday 9-22-23
on a 15 min clock,
50 bar facing burpees
50 wallball shots 20/14
800m run
max reps hang squat cleans 135/95
with remaining time
Thursday 9-21-23
AMRAP 10:
10/7 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
Wednesday
9-20-23
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.
Tuesday 9-19-23
push-press
5-5-3-3-3-1-1-1-1-1
Monday 9-18-23
“Helen”
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
Sunday 9-17-23
For time and reps:
EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press 35/25
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute
Saturday 9-16-23
Unfortunately the gym mirrors fell during rhe day today and I won’t be able to clean it up until tomorrow, if you’d like to come by, we will try to do something outside, but I will have to clean up.
Friday 9-15-23
3 rounds
40 Russian kb swings 53/35
20 box jump overs 24/20