Wednesday 8-10-22
5 rounds
2:00 for reps ov:
-200m run
-max hang squat cleans 155/105
Tuesday 8-9-22
3 rounds
2:00 pull ups
2:00 shoulder press 95/65
2:00 calorie row
1:00 rest
Monday 8-8-22
squat snatch
1-1-1-1-1-1-1
Sunday 8-7-22
For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (26/35 lb)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar
Saturday 8-6-22
16 min AMRAP
2-4-6-8….
burpees
db alt split snatches 50/35
knees to elbows
Friday 8-5-22
5 rounds
20 wallball shots 20/14
10 med ball weighted pullups 20/15
Thursday 8-4-22
10 rounds of:
1:00 min
3 deadlifts 315/205
max double unders
2:00 min rest
Wednesday 8-3-22
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
Tuesday 8-2-22
12 min AMRAP
9 ring rows
3 ohs 95/65
9 ring rows
6 ohs
9 ring rows
9 ohs
etc.
Monday 8-1-22
50-40-30-20-10
pushups
25-20-15-10-5
box jump overs 24/20