Tuesday:
Gym - 10 Rds:
250M Row Fast
200M Run Easy
At Home - 10 Rds:
1:00 Run Fast
2:00 Run Easy
Monday:
4 Rounds, Every 6 Minutes:
8 Toes to bar
10 Front Squats @ 135/95
12 Burpees over the bar
Note: AM Continuers was changed to 5 Rounds, E5MOM
Thursday:
500M Row
-2 Min Rest-
3 Rds
25 Cal Row
10 Burpees Over Rower
Wednesday:
“Helen”
3 Rds
400M Run
21 KB Swings @ 53/35
12 Pull Ups
Tuesday:
Run 5K
Monday:
15Min AMRAP
20 Wall Balls
10 Devils Press @ 35/20
Thursday:
For Time:
50 Cal Row
40 Push Ups
30 Cal Row
20 Push Ups
10 Cal Row
Wednesday:
3 Rds
15 Burpees
15 Thrusters @ 95/65
Tuesday:
30-45M AMRAP
50 Cal Row
400M Run
50 Cal Assault Bike
400M Run
50 Cal Ski Erg
400M Run
*Push the machine work moderately, use the runs for recovery
Monday:
21 Min EMOM:
Min 1 - 20 Russian KBS @ 70/53
Min 2 - 15 Ring Rows
Min 3 - 10 KB Push Press @ 53/35
Thursday:
4 Rds
15 Cal Assault Bike
10 Pull Ups
20 KB Swings @ 53/35
Wednesday:
Strength Day - Squat Focus
Long warm up: 15 min EMOM of Air Squats, Banded good mornings, and hollow rocks
Technique work: perfect air squat, then add a bar
To finish class:
10 Min EMOM
3-5 Back Squats @ Moderate Weight
*Add weight from the last time we did this, drop the number of reps if needed
Tuesday:
1 Mile Warm Up Jog
10 x 100M Sprint
1:30 Rest b/t sprints
Monday:
100 Sit Ups
75 Cal Row
25 DB Thrusters @ 50/35
Thursday:
50 Sit Ups
50 DB Shoulder to Overhead
50 DB Lunge
50 DB Push Ups
50 Sit Ups
Wednesday:
3 Rds
100 Double Unders
25 Toes to Bar
15 Thrusters @ 95/65
Tuesday:
20 Min Assault Bike
*Pick one RPM, maintain that pace for entire time
-3 Min rest-
20 Min Run
*10 Min out, turn around, try to match exact distance in remaining 10 Min
Monday:
10-9-8-7-6-5-4-3-2-1
Box Jumps @ 24/20”
1-2-3-4-5-6-7-8-9-10
Burpees
Thursday:
4 Rds
20 Russian KB Swings @ 70/53
15 Pull Ups
20 Sit Ups
Wednesday:
Strength Day - Front Squat Focus
Long warm up: 15 min EMOM of Air Squats, Banded good mornings, and hollow rocks
Technique work: perfect air squat, elbows high, then add a bar
To finish class:
10 Min EMOM
3-5 Front Squats @ Moderate Weight