September 30, 2022
15 min AMRAP: 10 Ball ground to OH 15 Sit ups Run to corner of 37th & P
September 27, 2022
Workout 22.1 AMRAP in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs
September 26, 2022
5 Rounds: 10 Deadlifts 10 Burpees
September 20, 2022
20 minute AMRAP: 2 ea. Turkish get up 5 ea. Single arm overhead walking lunge Run 400m
September 19, 2022
5 sets: 5 rep press alternate with 5 strict pull ups
September 16, 2022
5 sets of: 5 each leg Step ups With a partner: Max cal in 10 min on bike Max cal in 10 min. on rower
September 13, 2022
15 min AMRAP: 9 deadlifts 12 push ups 15 box jumps
September 12, 2022
25 min AMRAP: 10 DB Push press 20 Lunges 30 Single Unders
September 9, 2022
For time: 30 KB Swings 30 KB Front squats 30 KB Deadlifts 30 KB Front squats 30 KB Swings 3 cycles with 2 min between
September 6, 2022
4 Rounds: 400m Run 25 Air squats