Sunday 12-11-22
3 rounds
9 wall walks
200m farmers carry 70/53
Saturday 12-10-22
fight gone bad
3 rounds
1 min at each station
wall ball shots 20/14
SDLHP 75/55
box jumps 20”
push-press 75/55
row for calories
rest
Friday 12-9-22
4 rounds for time:
400-m run
20 GHD sit-ups
10 chest-to-bar pull-ups
Thursday 12-8-22
squat snatch
3-3-3-3-3-3-3
Wednesday 12-7-22
every 3:00 for 6 rounds
500/400m row
Tuesday 12-6-22
30-20-10
lateral burpees over bat
front squats 95/65
12-5-22
20 min AMRAP
15 toes-to-bar
10 db power cleans 50/35
1000/800m bike
Sunday 12-4-22
25 box jump overs 24/20
800m run
25 box jump overs 24/20
Saturday 12-3-22
30 min AMRAP with a partner
10 wall ball shots 20/14
6 HSPU
2 squat cleans 155/105
Friday 12-2-22
“Lynne”
5 rounds max reps
body weight bench press
pull-ups in a single set
rest as needed between rounds