Sunday, September 3, 2023
For time:
21 Calorie assault bike
21 Back squats (135#/95#)
21 Burpees
15 Calorie assault bike
15 Front squats (135#/95#)
15 Burpees
9 Calorie assault bike
9 Overhead squats (135#/95#)
9 Burpees
Saturday, September 2, 2023
3 Rounds for time of:
400m Run
21 KB swings (70#/53#)
12 Push press (135#/95#)
Thursday, August 31, 2023
4 Rounds for time of:
15 Pull ups
15 Wall ball (20#/14#)
15 Dumbbell bench press (100#/70#)
15 Wall ball (20#/14#)
Wednesday, August 30, 2023
Max bodyweight clean & jerk in 15 minutes.
EMOM 5 Box jump overs (24″/20″)
Tuesday, August 28, 2023
5 Rounds for time of:
50 Double unders
40 Sit ups
300m Row
200m Run
10 Calorie assault bike
Sunday, August 27, 2023
5 Rounds of Cindy for time.
-THEN-
5 Minutes to establish a heavy deadlift.
-THEN-
5 Rounds of Cindy for time.
