Sunday 4-23-23
AMRAP 8:
5 DB squats (35/50 lb)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
Saturday 4-22-23
“Barbara Ann”
5 rounds, each for time
20 HSPU
30 deadlifts 135/95
40 situps
50 double unders
3:00 rest
Friday 4-21-23
10 rounds
1 legless rope climb
250/200m row
1:00 rest
Thursday 4-20-23
20 back squats 135/95
800m run
100 air squats
800m run
20 front squats 135/95
Wednesday 4-19-23
20 min EMOM
1 snatch
Tuesday 4-18-23
10 min AMRAP
3 wallball shots 20/14
3 ring dips
6 wallball shots
6 ring dips
9 wallball shots
9 ring dips
etc.
Monday 4-17-23
21-18-15-12-9-6-3
toes-to-bar
box jump overs 30/24
Sunday 4-16-23
400m run
50 SDLHP 75/55
50 HSPU
400m run
20 bar muscle ups
200ft db overhead walking lunge 50/35 single db
Saturday 4-15-23
10 rounds
10/8 cal row
3 hang power snatches 155/105
Friday 4-14-23
1:00 double unders
1:00 air squats
2:00 double unders
2:00 kb swings 53/35
3:00 double unders
3:00 burpees