Sunday, May 7, 2023
AMRAP in 20 minutes of:
10 Deadlift (135#/95#)
10 Push ups
At 0:00, 5:00, 10:00 and 15:00:
300m Run
15 Pull ups
Saturday, May 6, 2023
For time:
800m Run
16 Push press (115#/80#)
600m Run
12 Push press (135#/95#)
300m Run
6 Push press (155#/105#)
Thursday, May 4, 2023
5 Rounds for time of:
1 Rope climb from seated start
30 double-unders
10 Toes to bar
Wednesday, May 3, 2023
Strength
Front squat
Conditioning
9 Rounds for time of:
3 Hang power cleans (155#/105#)
6 Bar facing burpees
12 Lunges
Tuesday, May 2, 2023
AMRAP in 20 minutes of:
30/24 Calorie assault bike
20 Alternating one arm KB swings (53#/35#)
30 Sit ups
Sunday, April 30, 2023
“Cindy w/ a vest”
AMRAP 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
RX men wear a 20# vest
RX women wear a 14# vest
Saturday, April 29, 2023
With a partner:
Row as many meters as possible in 4 minutes.
Then….
AMRAP in 10 min of:
6 Toes to bar
9 Kb swings (53#/35#)
12 Box jumps (24”/20”)