Saturday, January 6, 2024
For time:
30 Wall ball (20#/14#)
-THEN-
4 Rounds of:
Run 200m
15 Push press (95#/65#)
-THEN-
30 Wall ball (20#/14#)
Thursday, January 4, 2024
Skill / Strength
Muscle up
Conditioning
4 rounds for time of:
20 Calorie assault bike
500′ Farmers carry
20 Burpees
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Wednesday, January 3, 2024
Skill / Strength
Snatch
Conditioning
3 Rounds for time of:
500m Row
14 Box jumps (30″/24″)
7 Overhead squats (155#/105#)
Tuesday, January 2, 2024
Strength
Deadlift
Conditioning
AMRAP 15 minutes of:
5 Toes to bar
10 Push-ups
15 Squats
Saturday, December 30, 2023
Wearing a 20-lb. vest, 6 rounds for time:
200m Run
20 pull-ups
40 Front-rack lunges (75#/55#)
Thursday, December 28, 2023
Skill
Handstand walk
Conditioning
AMRAP in 15 minutes of:
500m Row
10 Wall walks
1,000m Bike
