Sunday, August 18, 2024
AMRAP in 14 minutes of:
7 Front squats (135#/95#)
21 KB swings (55#/35#)
50 Double unders
Saturday, August 17, 2024
For time:
50 Sit ups
21 Burpee box jump over wall walks (24″/20″)
50 Sit ups
15 Burpee box jump over wall walks (24″/20″)
50 Sit ups
9 Burpee box jump over wall walks (24″/20″)
Wednesday, August 14, 2024
With a 3 minute clock:
20 Wall ball (20#/14#)
Max squat cleans (155#/105#)
Rest 90 seconds. Repeat for a total of 5 cycles.
Tuesday, August 13, 2024
3 Rounds for time of:
30 Calorie assault bike
15 Shoulder press (115#/80#)
30 Calorie assault bike
15 Bench press (155#/105#)
Saturday, August 10, 2024
3 Rounds for time:
12 Dumbbell thrusters (50#/35#)
12 Box jumps (24″/20″)
200m Run
12 Dumbbell thrusters (50#/35#)
12 Weighted box step ups (50#/35#)(24″/20″)
Rest 3 minutes between rounds
