Sunday, January 21, 2024
For time:
30 Calorie assault bike
1,500m Row
200′ Overhead walking lunge (45#/35#)
1,500m Row
30 Calorie assault bike
Saturday, January 20, 2024
100 Burpees for time.
Every other 2 minutes perform 5 dumbbell STOH per arm.
Every other 2 minutes perform 5 strict pull ups.
Thursday, January 18, 2024
For time:
30 Deadlift (275#/185#)
20 Front squats (185#/135#)
10 Hang snatch (135#/95#)
Wednesday, January 17, 2024
Skill / Strength
Muscle up
Conditioning
With a one minute clock:
10 Box jump overs (24″/20″)
Max wall ball (20#/14#)
Rest 1 minute. Repeat for a total of 5 cycles.
Tuesday, January 16, 2024
AMRAP in 15 minutes of:
21 KB swings (53#/35#)
15 Bench press (135#/95#)
9 Calorie assault bike
Saturday, January 13, 2024
AMRAP with a partner in 20 minutes of:
10-20-30-40-50-60-70-80 etc…
Calorie assault bike
Devil press
