Monday 1-23-23
bench press
3-3-3-3-3
shoulder press
3-3-3-3-3
push press
3-3-3-3-3
Sunday 1-22-23
on a 1:30 clock
5 rounds
10 toes-to-bar
10 deadlifts 115/75
max unbroken hang power cleans
rest 1:00 between sets
Saturday 1-21-23
AMRAP 20 with a partner:
50 calorie bike or row
100 KB swings (53/70 lb)
20 wall walks
– Split work as needed; 1 partner works at a
Friday 1-20-23
21-15-9-15-21
calorie row
chest-to-bar pullups
Thursday 1-19-23
On a 12 min clock,
1-2-3-4-5-6-7-8-9-10
dumbbell squats 50/35
bar facing burpees
then,
with the remaining time,
1 rep max clean
Wednesday 1-18-23
15 min AMRAP
1:00 handstand holds
1:00 L-sit holds
15 shoulder presses 95/65
15 GHD sit-ups
Tuesday 1-17-23
7 rounds
5 strict weighted pull-ups
5 strict weighted ring dips
Monday 1-16-23
We will only have one class today at 10:00 Am
AMRAP 8:
2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.
Sunday 1-15-23
**on Monday January 16th, for MLK, we will only have one class at 10:00AM
With a partner,
1600m run
1200m odd object carry
1600m run
-split the carry into 200m increments
-split the carry as needed
Saturday 1-14-23
3 rounds for time:
30/40 calorie row
20 deadlift (155/225 lb)
10 burpee pull-ups
– Rest 1:00 between rounds