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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9/28/23

"French Fried Potatoes" Every 10:00 x 2 Rounds: 20/16 Calorie Assault Bike 20 V-Ups 25 Alternating Dumbbell Snatches (50/35) 20/16 Calorie Assault Bike 20 V-Ups The V-Up The Dumbbell Snatch

9/27/23

"Potatoes Au Gratin" Squat Clean & Push Jerk Heavy Single 3 sets: 5:00 AMRAP 8 Overhead Squats (95/65) 8 Burpee Over Bar 8 Pull Ups -rest 3:00 between sets- The Squat Clean & Push Jerk The Overhead Sq

9/26/23

"Baked Potato" 10 Rounds: 16 Single Dumbbell Alternating Step Back Lunges (50/35) 2 Wall Walks The Wall Walk