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4/3/24 amrap 17 21 wall balls 20 / 14 15 box jump overs 24/20 9 power cleans 115 / 85

4/2/24 A. deadlift 5 – 5 – 5 across 3 – 3 – 3 across 2 – 2 – 2 across B. relay race amrap 12 switch every movement. 100m farmer carry 100m med ball carry 100m run

4/1/2024 10 rounds each rotate rounds with partner 200m row 4 devils press 50 / 35

3 / 29 / 24 5 rounds 400m run 20 pistols or lunges 20 DB snatch 50 / 35

3/28/24 A. 6 x 3 power clean to push jerk building B. Share reps with a friend , one person working at a time AMRAP 12 30 clean and Jerks 135 / 95 30 burpees over the bar

3 / 27/ 24 amrap 25 250m run 50 double unders 25 toes to bar 25 push ups

3 / 26 / 24 A. Front Squat 4 x 3 B. Back Squat 4 x 2 C. 12 min abs 3 rounds , rest 1 min between 1 min situps 1 min hollow rocks 1 min plank

3/20/24 Originally published March 19, 2008 In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. Sumo deadlift high-pull:

3/22/24 a. EMOM 10 squat clean building b. amrap 14 4 squat cleans 135 / 85 10 toes to bar 40 double unders

3 / 21 / 24 A. Push press 5 x 6 B. partner amrap 15 50 shoulder to overhead 50 / 35 50 cal machine