October 10, 2022
20 min AMRAP Partner workout: 5 push ups 10 walking lunges 20 lateral line hops Alternate, rest while partner goes
October 7, 2022
5x3 Bench press 3 Rounds: 40 kB swing 40 kB deadlift
October 4, 2022
5 sets 10 DB bench press 10 Inverted row 500m Row for time
October 3, 2022
5 Rounds: 15 Overhead squats 45 Double unders
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