Tuesday 5-23-23
weighted pullups
3-2-2-1-1-1-1
Monday 5-22-23
7 min AMRAP
30 double unders
3 power cleans 205/105
Sunday 5-21-23
10 min EMOM
5 push presses
add weight every 2:00
Saturday 5-20-23
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank
Friday 5-18-20
12 min AMRAP
12 front squats 115/75
30 crossovers
Thursday 5-18-23
6 rounds
12 db deadlifts 50/35
9 db front rack lunges
200m run
-two db
Wednesday 5-17-23
7 sets for load:
1 power clean
1 hang power clean
1 jerk
Tuesday 5-16-23
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
Monday 5-15-23
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest
Sunday 5-14-23
closed for Mother’s Day. See you tomorrow.