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.
Saturday 5-13-23
“Angie”
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Friday 5-12-23
3 rounds
50 up-downs
1:00 L-sit hold (accumulated)
Thursday 5-11-23
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Wednesday 5-10-23
run/row 5k or bike 10k