Monday:
20M AMRAP:
6 Strict Pull Ups
12 Burpees Over DB
18 DB Snatch @ 50/35
250M Row
Thursday:
3 Rds
30 Wall Balls @ 20/14
30 Sit Ups
Wednesday:
21-15-9
Shoulder to Overhead @ 115/85
Burpee over the bar
Tuesday:
10 Rds
:30 Row Sprint
2:30 Assault Bike Easy
Monday:
20 Min AMRAP
200M Run
18 KB Swings @ 53/36
10 Ring Rows
Tuesday:
12 Rounds
300M Run
200M Ski Erg
Monday:
3 Rounds:
5 Min AMRAP
12 Cal Assault Bike
10 Back Squats @ 185/125
8 Burpees
-2 Min Rest-
Thursday:
20 Minute AMRAP
10 Cal Assault Bike
12 Ring Rows
15 Sit Ups
Goal Rounds: 12 Rounds
Wednesday:
50 Double DB Box Stepovers @ 50/35
50 DB Snatch
50 SA DB S2O
Goal Time: 15 Minutes
Tuesday:
5K Row
*Every 500M, run 400M
Monday:
10 Rounds
6 T2B
8 Deadlift @ 135/95
Goal Time: 12 Minutes
Thursday:
5 Rds
200M Run
10 Burpee Box Jump Over
Goal Time: 14 Minutes
Wednesday:
For Time:
100 Wall Balls
100 Calorie Row
Time Cap: 15 Minutes
Tuesday:
3 Rds:
21-15-9
Ski Calories
Row Calories
Run Calories
1:1 Rest
Monday:
5 Min AMRAP
10 KBS @ 70/53
10 DB Power Cleans @ 50/35
50 Double Unders
1 Min Rest
5 Min AMRAP
10 KBS @ 70/53
10 DB Shoulder to Overhead
50 Double Unders
Thursday:
15 Min AMRAP
8 SA Alternating Devil Press @ 50/35
24 Sit Ups
36 Double Unders
Goal Rounds: 8 Rounds
Wednesday:
40 Push Press @ 95/65
40 Cal Row
30 Push Press
30 Cal Row
20 Push Press
20 Cal Row
10 Push Press
10 Cal Row
Goal Time: 20 minutes
Tuesday:
7 Rounds
400M Jog (easy)
20 GHD Sit Ups
Thursday:
24 Min AMRAP
200M Run
16 DB Snatch @ 50/35
200M Run
16 DB Clean and Jerk
Wednesday:
21.3
15 Front Squats @ 95/65
30 Toes to Bar
15 Thrusters
1 Min Rest
15 Front Squats
30 Chest to Bar
15 Thrusters
1 Min Rest
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
Time Cap: 15 Minutes