Monday 6-12-23
5 rounds for time:
14 alternating DB single-leg squats 35/20
7 push jerks 155/105
– Use a single DB.
Sunday 6-11-23
6 x 2:00 min rounds
-50 ft Handstand walk
-max ring dips with the remaining time
-1:00 min rest
score is total ring dips
Saturday 6-10-23
AMRAP 20 with a partner:
100-ft double-DB/KB front rack carry
12 alt. DB snatches (35/50 lb)
100-ft double-DB/KB front rack carry
Friday 6-9-23
12 rounds for calories:
:30 bike
:30 rest
Thursday 6-8-23
**no classes at 5:15am or 6:00 am, all other classes will be as usual.
6 rounds for time:
9 hang squat cleans 155/105
6 bar muscle-ups
Wednesday 6-7-23
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges 50/35
– Use 2 DBs for the lunges, held as desired
Tuesday 6-6-23
** No classes at 5:15 am or 6:00 am,
ALL other classes are as normally scheduled
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
Monday 6-5-23
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Sunday 6-4-23
10 min AMRAP
Wall-ball shots 20/14
– Perform a DB 100-ft farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
– Use two DBs (35/50 lb).
Saturday 6-3-23
For time with a partner:
1,000m run
– Split the runs. One person works at a time.
Right into…
50 Curtis-P Complex (55/75 lb)*
* Both partners perform 4 burpees at the TOP of each minute.
Finish with…
800/1,000m row
– Split the row. One person works at a time.
– One person works …