A.1 Bench Press – 1RM
A.2
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches #50/#35
15 Lateral Burpees over Rower
A.3
40 Ab Mat Sit Ups, :20 Handstand Hold
30 Ab Mat Sit Ups, :20 Handstand Hold
20 Ab Mat Sit Ups, :20 Handstand Hold
10 Ab Mat Sit Ups, :20 Handstand Hold
Pos loads and times to comments.
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
15 Minute AMRAP
60 Double Unders
30 Wallballs
15 Deadlifts #245/#165
A.3
10 Minute EMOM
Odd Minutes: 20 Sit Ups
Even Minutes: 15/12 Calorie Row
Post loads and rounds to comments.
A.1 Back Squat – Heavy single for the day, 1RM
A.2
7 Minute AMRAP (Scaled)
3 Thrusters #100/#65 (#65/#45)
3 Chest 2 Bar Pull Ups (Jumping Chin Over Pull Ups)
6 Thrusters
6 Chest 2 Bar Pull Ups
9 Thrusters
9 Chest 2 Bar Pull Ups
Increase reps by 3 each round until time is up.
A.3
3 Rounds
20 Hip Bridges
20 Banded Good Mornings
Post loads and rounds to comments.
In Teams of 2:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Squat Cleans #135/#95
Run 100M
Partner 1 completes first full round then partner 2 completes same. Repeat back and forth with partners each completing full rounds.
Post partners and times to comments.