Monday 11-21-22
Grace
30 clean and jerks 135/95
or
isabel
30 snatches 135/95
Sunday 11-20-22
5k run or row or 10k bike
Saturday 11-19-22
with a partner,
200 kb swings 70/53
*resting partner holds a kb in the front rack 53/35
Friday 11-18-22
**reminder** No 6:30pm class tonight
5 min AMRAP
15/10 cal row
10 pushups
rest 5:00
5 min AMRAP
15/10 cal row
10 pushups
Thursday 11-17-22
**reminder, no 6:30pm class on Friday
20 min AMRAP
4 db thrusters 50/35
6 toes-to-bar
24 double unders
Wednesday 11-16-22
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
Tuesday 11-15-22
“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans
6 push jerks
Monday 11-14-22
2 rounds
800m run
50 jumping lunges
Sunday 11-13-22
7 min AMRAP
7 box jumps 30/24
7 chest-to-bar pull-ups
Saturday 11-12-22
3 x AMRAP 3:
20 sumo deadlift high pulls (75/115 lb)
20 GHD sit-ups
Max calorie bike in the remaining time
– Rest 1:00 between rounds.