Thursday, February 8, 2024
Filthy Fifty
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (53#/35#)
Walking Lunge, 50 steps
50 Toes to bar
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
Tuesday, February 6, 2024
Skill / Strength
Snatch
Conditioning
21-15-9 Reps for time of:
Overhead squats (135#/95#)
Box jumps (30″/24″)
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
