Ray
- Dec 18, 2022
- 1 min read

12/19/22

"It's Beginning to Look a Lot Like Christmas"

Every 3:00 (8 sets):

15/12 Calorie Assault Bike

10 Dumbbell Thrusters (50s/35s)

ACCESSORY

EMOM 10:

3-5 Strict Pull-Ups

The Dumbbell Thruster

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6/9/23

"Bert & Ernie" 2 Sets: 20 Pull-ups 15 Thrusters (95/65) 100 Double Unders 15 Thrusters (95/65) 20 Pull-ups -Rest 5:00 Between Sets- The Pull-up The Thruster The Double Under

6/8/23

"Count von Count" Deadlift Heavy Single 3 Rounds: 24 Single Dumbbell Box Step Up (50/35)(20") 12 Burpees 6 Wall Walks The Deadlift The Burpee The Wall Walk

6/7/23

"Cookie Monster" Bench Press Heavy Single AMRAP 15: 300/250m Row 15 Hang Power Snatch (75/55) 15 Push Ups The Bench Press The Hang Power Snatch The Push-up