Sunday 9-15-24
4 rounds for time:
15/10 cal row
:30 accumulated dead hang hold
15/10 cal row
Saturday 9-14-24
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges 70/53
Kipping chest-to-bar pull-ups
Burpee box jumps 30/24
– Use one kettlebell.
Friday 9-13-24
On a 30:00 clock, complete as many
reps as possible of:
Plate carry 45/35
Thursday 9-12-24
”Pushy Gwen”
15-12-9 reps for load:
Push press
Wednesday 9-11-24
”Alexander”
5 rounds for time with a partner:
31 back squats 135/95
12 power cleans
Tuesday 9-10-24
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals
Monday 9-9-24
AMRAP 10:
6 overhead squats 155/105
9 strict ring dips
Sunday 9-8-24
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets
Saturday 9-7-24
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots 20/14
800-m run
Max-reps hang squat cleans in the remaining time 185/125