Wednesday, February 21, 2024
Skill
Handstand Walk
Conditioning
For time:
50 Calorie row
40 Step ups (24″/20″)
30 Plate ground to overhead (45#/25#)
20 Sit ups
Tuesday, February 20, 2024
For time:
25 Bench press (135#/95#)
7 Rope climb
20 Bench press (155#/95#)
5 Rope climb
15 Bench press (185#/95#)
3 Rope climb
10 Bench press (205#/95#)
1 Rope climb
Sunday, February 18, 2024
For time:
50 Calorie assault bike
40 Pull ups
30 Box jump over (24″/20″)
40 Pull ups
50 Calorie assault bike
Saturday, February 17, 2024
For time:
15 Devil press (50#/35#)
20 Wall ball (20#/14#)
12 Devil press (50#/35#)
20 Wall ball (20#/14#)
9 Devil press (50#/35#)
20 Wall ball (20#/14#)
6 Devil press (50#/35#)
20 Wall ball (20#/14#)
3 Devil press (50#/35#)
20 Wall ball (20#/14#)
Thursday, February 15, 2024
AMRAP in 15 minutes of:
10 Pull ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
10 Sumo deadlift (225#/155#)
Wednesday, February 14, 2024
Skill / Strength
Split jerk
Conditioning
5 Rounds for time of:
5 Push press (135#/95#)
10 Double unders
10 Toes to bar
** increase the double unders by 10 reps each round
