Sunday, February 4, 2024
For time:
3,000m Assault bike
75 Kettlebell Swings (53#/35#)
1,000m Row
60 Wall ball (20#/14#)
800m Run
45 Pull ups
Saturday, February 3, 2024
3 Rounds for time of:
50 Double unders
40 Sit ups
30 Push press (45#/35#)
200m Run
Thursday, February 1, 2024
Skill / Strength
Muscle up
Conditioning
AMRAP in 12 minutes:
21 Dumbbell bench press (100#/70#)
15 Burpees
9 Dips
Wednesday, January 31, 2024
EMOM for 15 minutes.
Minute 1 – 25 Toes to bar
Minute 2 – 35 Double unders
Minute 3 – Max Front squats (155#/105#)
Minute – Rest
Tuesday, January 30, 2024
Skill / Strength
Handstand walk
Conditioning
3 Rounds for time of:
500m Row
6 Deadlift (315#/225#)
6 Wall walks
Sunday, January 28, 2024
With a 3 minute clock,
25 Calorie assault bike
Max box jumps (24″/20″)
Rest 3 minutes
Repeat for a total of 4 cycles.
Saturday, January 27, 2024
44 Rounds with a partner for time:
4 Wall ball (20#/14#)
4 Pull ups
4 Burpees
4 Dumbbell snatch (50#/35#)
