Monday:
4 Rds
3:00 Work
9 Front Squats @ 185/135
9 Burpees
Max Cal Row
-1:00 Rest
Thursday:
5 Rds
15 Wall Balls @ 20/14
10 Russian KB Swings @ 70/53
7 T2B
Goal Time: 8 Minutes
Wednesday:
18M AMRAP
500M Row
20 Alt DB Hang Clean & Jerk @ 50/35
400M Run
20 DB Goblet Squats
Goal Rounds: 3
Tuesday:
5K Row:
500M Row Easy
250M Row Hard
Monday:
60 Sit Ups
40 Ring Rows
20 Burpees Over the Box @ 24”/20”
40 Push Ups
60 Sit Ups
Time Cap: 20 Minutes
Thursday:
40 DB Box Step Overs @ 50/35
40 DB Snatch
30 DB Box Step Overs
30 DB Snatch
Wednesday:
5 Rounds
500M Row
18 Burpees over the rower
Tuesday:
1 Mile Run
100 Cal Assault Bike
1 Mile Run
Monday:
3 Rounds
6M AMRAP
15/12 Cal Assault Bike
8 Shoulder to Overhead @ 95/65
4 Burpee to target (bar 6” out of reach)
-1 Min Rest-
Thursday:
30 Wall Balls @ 20/14
30 Med Ball Cleans
50 Russian Twists
30 Med Ball Cleans
30 Wall Balls
Wednesday:
4 Rounds
25 Sit Ups
20 Walking Double DB Lunges (carried down at your sides) @ 25/15
15 Double DB Deadlift
Tuesday:
30M AMRAP
35 Cal Assault Bike hard
800M Run easy
Monday:
10 Rounds
2 Devil Press @ 50/35
4 Ring Rows
8 KB Swings @ 53/35
Thursday:
18M AMRAP
100M Dual KB Farmers Carry @ 53/35
15 Dual KB Front Squats
10 Dual KB Push Press
Wednesday:
4 Rounds
30 Sit Ups
20 Cal Row
10 Burpees over the Rower
Tuesday:
7 Rounds
400M Run
2:00 Assault Bike - Easy Pace
Monday:
100 Wall Balls for Time
*EMOM 30 Double Unders
Thursday:
50 Toes to Bar
40 Deadlifts @ 185/135
30 Pull Ups
20 Shoulder to Overhead @ 165/115
10 Thrusters @ 135/95
Wednesday:
3 Rounds
200M Run
15 KBS @ 53/35
15 Push Ups
15 Goblet Squats
200M Run
Rest 1 Minute
Tuesday:
10 Rounds
Every 4 Minutes:
Ski 750M