Wednesday, July 23, 2025
For time:
50 Double unders
50 Push ups
50 Double unders
50 Front rack step ups (95#/65#)
50 Double unders
50 Burpees
50 Double unders
Tuesday, July 22, 2025
Skill / Strength
Split jerk
Conditioning
For time:
30 Wall ball (20#/14#)
-THEN-
4 Rounds of:
Run 300m
3 Wall walks
-THEN-
30 Wall ball (20#/14#)
Saturday, July 19, 2025
AMRAP in 20 minutes of:
400m Run
21 KB swings (70#/53#)
15 Toes to bar
9 Push ups
Thursday, July 17, 2025
AMRAP in 4 minutes of:
5 Calorie assault bike
Max overhead squats (95#/65#)
*Rest 2 minutes*
AMRAP in 4 minutes of:
10 Calorie assault bike
Max overhead squats (95#/65#)
*Rest 2 minutes*
AMRAP in 4 minutes of:
20 Calorie assault bike
Max overhead squats (95#/65#)
Wednesday, July 16, 2025
Strength
Weighted pull up
Conditioning
4 Rounds for time of:
50′ Dumbbell front-rack lunge (50#/35#)
25 Sit ups
400m Run
