Ray
- Sep 14, 2022
- 1 min read

9/15/22

"Supper Time"

Back Squat

Build to a Heavy Set of 8

AMRAP 20: 5/4 Calorie Bike 100 Meter Farmers Carry 10/8 Calorie Bike 100 Meter Farmers Carry 15/12 Calorie Bike 100 Meter Farmers Carry ... Add 5/4 Calories Per Round Dumbbells: (50's/35's)

The Back Squat

The Farmers Carry

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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