Tuesday:
20 Minute Assault Bike
*E4MOM 20 Cal Row, starting at 0:00
Monday:
“HANNAH aka 7/7/2021 aka The Due Date”
7 Rounds
7 Med Ball Burpees
20 Med Ball Squats
21 Med Ball Sit Ups
Time Cap: 21 Minutes
Thursday:
4 Rounds
3 Min AMRAP
20 Wall Balls
50 Double Unders
Max Assault Bike Calories in time remaining
2 Min Rest
Wednesday:
4 Rounds
400M Run
15 Pull Ups
25 Sit Ups
Tuesday:
20 Min Easy Row
E3MOM - 15 Russian KB Swings
Monday:
Open 21.1
10 DB Snatch
15 Burpee Box Jump Overs
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Burpee Box Jump Overs
40 DB Snatch
15 Burpee Box Jump Overs
50 DB Snatch
15 Burpee Box Jump Overs
Time Cap: 20 minutes
5 Rds
10 Wall Balls
20 Med Ball Cleans
30 Sit Ups
Goal Time: 15 Minutes
7 Min AMRAP
15 Box Jump Overs
8 T2B
2 Min Rest
7 Min AMRAP
15 DB Deadlifts @ 50/35
8 Burpees over DB
Goal Rounds: ~5 each
10 Rds
500M Row
1:00 Rest
Open 21.1
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time Cap: 15 Minutes
Thursday:
“Runaway Annie”
50-40-30-20-10
Sit Ups
100-80-60-40-20
Double Unders
200M Run after each round
Goal Time: 20 Minutes
Wednesday:
10 Minute AMRAP
10 DB Snatch @ 50/35
7 Burpee Box Jump Over
Goal: 7 Rounds
Tuesday:
5 Rds
200M Sprint
400M Recovery Jog
2:00 Rest
*Increasing speed on the sprints from round 1 to round 5
Monday:
40 Front Squats @ 115/85
30 Ring Rows
30 Push Press
30 Pull Ups
20 Thrusters
20 Toes to Bar
Goal Time: 20 minutes
Thursday:
800M Run
30 Box Jump Overs
30 DB Snatch @ 50/35
400M Run
20 Box Jump Overs
20 DB Snatch
200M Run
10 Box Jump Overs
10 DB Snatch
Goal Time: 20 Minutes
Wednesday:
5 Rds
15 Hang DB Squat Clean @ 50/35
10 T2B
10 Burpees
Goal Time: 15 Minutes
Tuesday:
3 Rounds
2 Min Row
:60 Rest b/t rds
-2:00 Rest-
3 Rounds
2 Min Ski
:60 Rest b/t rds
-2:00 Rest-
3 Rounds
2 Min Run
:60 Rest b/t rds
*Pace should be moderate/hard, sustainable for all 3 Rds, but probably not a 4th
Monday:
18 Min AMRAP
50 Deadlifts @ 135/95
50 Cal Assault Bike
50 Push Press
Goal Rounds: 2 Rounds
Thursday:
3 Rounds
15 Pull Ups
15 DB Box Stepovers
15 DB Hang Power Cleans
15 T2B
Wednesday:
100 Calorie Assault Bike
*Starting at 0:00, 5 burpees every minute