Friday 11-11-22
**. We will only have one class today at 10:00 am
”Chad”
1000 box step ups 45/35. 20”
Thursday 11-10-22
1000/800m row
100m kb carry 53/35
1000/800 m row
20 kb Turkish getup 53/35
1000/800m row
100 air squats
Wednesday 11-9-22
”Diane”
21-15-9
deadlifts 225/155
HSPUs
Tuesday 11-8-22
12 min AMRAP
400m run
8 db squats 50/35
30 double-unders
Monday 11-7-22
every 2:00 for 3 sets
1 bench press
every 2:00 for 3 sets
3 bench presses
every 2:00 for 3 sets
5 bench presses
Sunday 11-6-22
30 single-arm kb overhead lunges 53/35
30 knees to elbows
30 situps
30 kb snatches 53/35
30 situps
30 knees to elbows
30 single-arm kb overhead lunges
Saturday 11-5-22
7 rounds
1 deadlift
1 clean
1 hang clean
1 jerk
you may power or squat clean, push or split jerk, but the complex must be unbroken
Friday 11-4-22
5 rounds
2 min to complete:
20/14 cal row
10 lateral burpees over the rower
max chest-to-bar pull-ups
rest 1:00 between rounds
Thursday 11-3-22
5 rounds
11 front squats 135/95
55 double unders
Wednesday 11-2-22
”Jack”
20 min AMRAP
10 push-presses 115/75
10 kb swings 53/35
10 box jumps 24/20