September 24, 2022
EMOM for 20 Minutes
Min 1: 7 Deadlift 185/135 + 7 Box Jumps 24/20
Min 2: 15/12 Calorie
Min 3: 15 Wallball 20/14
Min 4: 15 toes to rings
score total rounds completed within the minute”
September 23, 2022
10 rounds for time of:
3 clean and jerk 155/105
200 run
1 round of Cindy
Score total time
Cindy is 5 pull-up, 10 push-up 15 air squat
September 22, 2022
45 minutes at recovery pace
400 run
500 row
500 ski
1000 bike erg
1250 air bike
Go in any order
September 21, 2022
6 rounds of:
2:30 on / 1:30 off
18/14 calories
3 wall walk
Max double under in remaining time
Score total du completed
September 20, 2022
AMRAP in 20 Minutes of:
15 Pullup
20 Front Rack Lunge 75/55
15 Pushup
200m Run
score total rounds + reps
September 19, 2022
30 rounds for time of:
5 DB hang clean (squat) 50/35(2)
3 box jump 30/24
1 bar muscle up
Score total time
September 17, 2022
4 rounds of:
600 run
30 wallball 20/14
30 box jump 24/20
Score total time
September 16, 2022
For time:
21 Burpee Box Jump 24/20
18 Clean & Jerks 135/95
15 Devil press 50/35(2)
15 Burpee Box Jump
12 Clean & Jerks
12 devil press
9 Burpee Box Jump
6 Clean & Jerks
9 devil press
Score total time
September 15, 2022
A) Bench press
3-3-3-3-3-3
Work up to a heavy triple
B) “Jackie”
1000m row
50 thruster 45/35
30 pull-ups
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