Tuesday 8-8-23
12 min AMRAP
36 double unders
6 squat cleans 135/95
Monday 8-7-23
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
Sunday 8-6-23
For time:
50 sumo deadlift high pulls (65/95 lb)
40 ring dips
30 bar-facing burpees
Saturday 8-5-23
5k run
Friday 8-4-23
“Grace”
30 clean and jerks 135/95
Thursday 8-3-23
“Helen”
3 rounds
400m run
21 kb swings 53/35
12 pull-ups
Wednesday 8-2-23
10 rounds for time:
9 toes-to-bars
3 wall walks
Tuesday 8-1-23
50-40-30-20-10
calorie row
-perform 15 wall ball shots at the end of each row 20/14
Monday 7-31-23
AMRAP 10:
7 muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.
Sunday 7-30-23
EMOM 24:
1: Strict knees-to-elbows
2: Handstand walk
3: Legless rope climbs (starting seated on the floor)
4: Rest
– Score is total reps