Friday, 9/30

Intermediate
4 rounds
10 wall ball #10
10 knees to elbows or knee ups
10 step ups

Did 5 rounds
9:32


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Friday, 9/16

Advanced
4 rounds
400m run (sub row)
20 squats

14:03

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Friday, 9/15

Intermediate
3 rounds
400m run or 500m row (row)
15 thrusters #45
15 pull ups or progressions (ring row)

23:00

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Monday, 9/12

Advanced
20 lunges
20 pull ups (sub ring rows)
20 step ups
20 double or single unders (sub 100 singles)
20 dips (used 20" box)
10 knees to elbows
20 one-armed kettlebell swings 12kg (used 8kg)
10 knees to elbows
20 hang power cleans #25 dumbbells (used 20#)
20 good mornings (33# bar)
20 wall ball #14 (used 10# ball)
3 beginner rope climbs

15:22

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Friday, 9/9

"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups

Did DL with bar at 105#s & knee push ups

7:40


"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups

Wednesday, 9/7

"Baby Karen"
100 wall ball #8

7:49



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Tuesday, 9/6

“Annie”
Advanced
15-12-9-6-3
Push press #65
Push ups

Used 65 for 17 reps, then scaled to 55. Knee pushups

11:11

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Friday, 9/2

Intermediate
15-12-9-6-3
Hang power cleans #45
Burpees or pregnant burpees

11:59



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Thursday, 9/1

Advanced
5 rounds
10 push press #55
10 walking overhead plate lunge #25 (used 15# plate)

10:01

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