| 2024.04.18 |
20min amrap
400m Run
50ft Dumbbell walking lunge 2×50/35
50ft Dumbbell Overhead carry 2×50/35 |
|
| 2024.04.17 |
3sets × 5min amrap
4 Box jump
8 Front squat 115/75
12 Push up
Rest 1min between sets |
|
| 2024.04.12 |
10RFT
5 Burpee box jump over 24/20
3 Squat Clean 155/105 |
|
| 2024.04.11 |
18min AMRAP
18 Alt. Dumbbell hang clean & jerk 50/35
18 Burpee over Dumbbell
18 Pull-up |
|
| 2024.04.09 |
7sets × 2min
1 Power snatch + 1 Hang power snatch + 1 Squat snatch |
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|
| 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 |
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