| 2026.10.30 |
3sets × Every 5min (Hard)
100 DU
40 Alt. DB snatch 50/35
20 Burpee over DB |
|
| 2026.10.29 |
6sets × Every 5min (Easy)
20/15cal Row
20 Plate G2OH 45/35
20 Push-up
20 Plate hops |
|
| 2026.10.28 |
AMRAP15 (Volume)
200m Run
12 Pull-up
12 Thruster 75/55 |
|
| 2026.10.27 |
7sets (Weightlifting)
8 Deadlift 115/75
6 Power clean
4 Front squat
2 Push jerk
Rest 1min |
|
| 2026.10.23 |
4RFT
8 Shuttle run (1rep = 50ft)
16 RKBS 24/16
8 Burpee pull-up
16 Goblet squat 24/16 |
|
|
|
| 2023.12.28 |
10RFT
4 HSPU
8 Burpee
12 WBS 20/14 |
|
| 2023.12.27 |
5RFT
40 D.U
20 Push up
10 Deadlift 135/95 |
|
| 2023.12.21 |
6RFT
10 Burpee
20 Russian KBS 24/16
30 Wall Sit |
|
| 2023.12.20 |
5RFT
15 Pull up
15 Push up
15 Box Jump 24/20 |
|
| 2023.12.19 |
12min AMRAP
40 D.U
4 Deadlift 95/65
4 Hang Power Clean 95/65
4 Squat Clean 95/65 |
|
|
