Wednesday 9-25-24
For time:
3,000-m row
Tuesday 9-24-24
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches 50/35
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Monday 9-23-24
AMRAP 15:
Double-KB front-rack carry (50 m) 53-35
10 burpees to target (12 in)
Sunday 9-22-24
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks 115/75
Saturday 9-21-24
5 rounds for time:
5 front squats 225/155
5 rope climbs (15 ft)
400-m run with a plate 45/25
– 30:00 time cap.
Friday 9-20-24
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Thursday 9-19-24
10 rounds for time:
12 KB swings 53/35
30 double-unders
– 15:00 time cap.
Wednesday 9-18-24
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00
Tuesday 9-17-24
4 rounds for time:
400-m run
10 squat snatches 135/95
Monday 9-16-24
For time:
30 DB devils presses 50/35
50 DB step-ups (12 in)
– Use 2 dumbbells.