Monday, August 16, 2021

Aug 15, 2021

1 min read

Awesome weak, Commitment to the challenge is going very well!!!

Skill

3 mins abs (any, switch if want to)

5-rep max Power Clean

WOD

21 Min AMRAP

3 Strict Pull ups

6 Strict shoulder Presses (65/95)

9 1-arm Rows (35/50)

12 Dumbell Snatches

*on all the even mins (2,4,6 etc) 3 Burpees

abs/booty

2 Rounds

1 rd Ab circle

3 min Hole sit

Cardio

24 mins Row/bike medium

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Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 Lateral Bar Hops

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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