Saturday, January 13, 2024
AMRAP with a partner in 20 minutes of:
10-20-30-40-50-60-70-80 etc…
Calorie assault bike
Devil press
Thursday, January 11, 2024
Skill / Strength
Muscle up
Conditioning
AMRAP with a partner in 20 minutes of:
10-20-30-40-50-60-70-80 etc…
Calorie assault bike
Devil press
Tuesday, January 9, 2024
AMRAP in 4 minutes of:
10 Back squats (135#/95#)
10 Toes to bar
Rest 4 minutes, THEN,
AMRAP in 4 minutes of:
10 Back squats (135#/95#)
10 Strict pull-ups
Sunday, January 7, 2024
Light, But Dirty Linda
24-21-18-15-12-9-6-3 reps for time of:
Bodyweight deadlift
¾ Bodyweight bench press
Saturday, January 6, 2024
For time:
30 Wall ball (20#/14#)
-THEN-
4 Rounds of:
Run 200m
15 Push press (95#/65#)
-THEN-
30 Wall ball (20#/14#)
Thursday, January 4, 2024
Skill / Strength
Muscle up
Conditioning
4 rounds for time of:
20 Calorie assault bike
500′ Farmers carry
20 Burpees
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
