A.1 Press – 8, 8, 8, 8
A.2
21-18-15-12-9-6-3
Calorie Row
Strict Press #75/#55
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A.1 Back Squat – 8, 8, 8, 8
A.2
Run 800M
21 KB Swings
21 Goblet Squats
Run 600M
15 KB Swings
15 Goblet Squats
Run 400M
9 KB Swings
9 Goblet Squats
A.3
3 Rounds
:20 L – Sit
20 Ab Mat Sit Ups
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In Teams of 2:
5 Rounds
20 Power Clean & Jerk #115/#85
12 Pull Ups
Then…
4 Rounds
Run 800M
20 OH Squat #115/#85
Then…
1 Mile Barbell Carry #115/#85
(40 Minute Cap)
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
20 Minute EMOM
4 Rounds
Bike 12/10 Calories
Rest 1:00 Minute
4 Rounds
20 KB Swings
Rest 1:00 Minute
4 Rounds
45 Double Unders/ 90 Singles
Rest 1:00 Minute
4 Rounds
Run 100M
A.3
4 Rounds (Superset)
15 Bicep Curls
20 Tricep Extensions
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A.1
3:00 Minute AMRAP
21 Thrusters #75/#55
15 Barbell Facing Burpees
Max Calorie Row
Rest 3:00 Minutes
3:00 Minute AMRAP
15 Thrusters #75/#55
12 Barbell Facing Burpees
Max Calorie Row
Rest 3:00 Minutes
3:00 Minute AMRAP
12 Thrusters #75/#55
9 Barbell Facing Burpees
Max Calorie Row
A.2
Run 800M x 2
Rest 3:00 Minutes between efforts
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A.1 Press – 5, 5, 5, 5, 5
A.2
5 Rounds
15 SDHP #95/#65
15 Push Ups
Run 200M
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