Blog

4/9/24 A. Press 4 x 2 building B. 5 sets 2 push press + 1 split jerk C. partner amrap 12 rotate full rounds 8 box jump 24/20 1 set of HSPU , max reps 8 . Scale HSPU with push press 95 / 65

4/8/24 BUY IN : 1000m run then 10 rounds of 3 power clean 155 / 105 6 push ups 9 airsquats CASH OUT : 1000m run

4/5/24 5 rounds 250m run 15 front squats 95/ 65 15 pull ups

4/4/24 emom 20 odd run 100m even 3 push jerks building as needed

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