Tuesday 9-6-22
7 rounds
10 burpees to target (6 inches)
20 situps
Monday 9-5-22
*10:00am class only
”Helen”
3 rounds
400m run
21 kb swings 53/35
12 pullups
Sunday 9-4-22
40-30-18
knees to elbows
21-15-9
front squats
185/125
Saturday 9-3-22
1000/800m row
30 HSPU
750/600m row
20 HSPU
500/400m row
10 HSPU
Friday 9-2-22
12 min AMRAP
50 box jumps 24/20
50 pullups
50 overhead squats 95/65
50 wallball shots 20/14
50/35 cal row
Thursday 9-1-22
5 rounds
3 power cleans
6 alternating front rack lunges
Wednesday 8-31-22
with a partner
20 min AMRAP
800m run
10 rope climbs 15’
Tuesday 8-30-22
Amanda
9-7-5:
Muscle-ups
Squat snatches (95/135 lb
Monday 8-29-22
4 rounds
1:00 cal row
1:00 situps
1:00 db box step ups 20” 50/35
Sunday 8-28-22
5 3:00m rounds
200m weighted run 20/14
mac wall ball shots 20/14
1:00 rest between rounds