Sunday 6-18-23
closed for Father’s Day. Happy Father’s Day!
Saturday 6-17-23
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (35/50 lb)
10 hand-release push-ups
800/1,000-m row
– Use a single DB
Friday 6-16-23
For load:
10-8-6-4-2:
Snatches
sets are unbroken
Thursday 6-15-23
50 front squats 135/95
50 bar facing burpees
Wednesday 6-14-23
“Nicole”
20 min AMRAP
400m run
max pull-ups in a single set
Tuesday 6-13-23
every 3:00min for 7 rounds
200m run
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