Tuesday, March 4, 2025
Strength
Squat
Conditioning
AMRAP in 11 minutes of:
5 Push ups
10 Air squats
15 Sit ups
Saturday, March 1, 2025
As many rounds and reps as possible in 15 minutes of:
- 3 lateral burpees over the dumbbell
- 3 dumbbell hang clean-to-overheads
- 30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Thursday, February 27, 2025
For time:
30-25-20-15-10-5 Calorie assault bike.
1:00 Overhead hold (95#/65#) after every set.
Tuesday, February 25, 2025
Strength
Squat
Conditioning
21-15-9 reps for time of:
Push press (95#/65#)
Box jumps (24″/20″)
Kettlebell swings (53#/35#)
Sunday, February 23, 2025
For time:
400m Run
-THEN-
5 Rounds of:
15 Pull ups
10 Overhead walking lunges (45#/35#)
