Wednesday 8-16-23
“Jerry”
1600m run
200m row
1600m run
Tuesday 8-15-23
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
Monday 8-14-23
3 rounds for time:
30 GHD sit-ups
30 power snatches 75/55
Sunday 8-13-23
21-15-9:
DB man makers 50/35
– Perform a 100-ft farmers carry after each set.
– Use two DBs.
Saturday 8-12-23
back squat
10-10-7-7-4-4-1-1
Saturday 8-12-23
Back squat:
10-10-7-7-4-4-1-1
Friday 8-11-23
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
Thursday 8-10-23
3 x 6 min AMRAP
800m run
max wallball shots 20/14
1:00 rest
Wednesday 8-9-23
5 rounds
15 chest to bar pullups
25 ft handstand walk
Tuesday 8-8-23
12 min AMRAP
36 double unders
6 squat cleans 135/95