Tuesday

" Amanda" on a 15min Clock

9 - 7 - 5 

Squat Snatch (135/95)

Muscle Ups

Then,

1 Deadlift  (x1.5 Bodyweight)

5 Wall Balls(20/14)

2 Deadlifts

10 Wall Balls

3 Deadlifts

15 Wall Balls...

Thursday

800m Run X4 (5min Rounds)

Front Squats 7X3 

4 Rounds For Time:

2 Rope Climbs

50 Double Unders 

4 Squat Cleans (225/165)

15 Toes To Bar 

 

 

Monday

3 Rounds

Group A 15 Burpees

Group B 12 Burpees

Group C 8 Burpees

Immediately followed by 100m Sprint, last one to complete must do 30secs on Airdyne at 80rpm/70rpm

3 Rounds 

Group A 10 Wall Balls

Group B 7 Wall Balls

Group C 5 Wall Balls

Immediately followed by 100m Sprint, last one to complete must do 30secs on Airdyne at 80rpm/70rpm

Then, 

Partner 7min AMRAP 

Rep for Rep of Power Cleans

Then,

EMOM 4 Burpees

20 Thrusters (95/65)

20 Deadlifts (135/95)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squats (135/95)

 

 

Wednesday

Backsquat 

10-10-10-10-10

 

"Jack"

20min to complete as many rounds as possible of:

10 Push Press (115/85)

10 KB Swings (53/35)

10 Box Jumps ( 24"/20")

 

Tuesday

For Time:

1-2-3-4-5-6-7-8-9-10

Hang Clean (95/650

Push Press (95/65)

Bar Facing Burpee 

x5 Double Unders (ex. 5,10,15,20,25...)

New Whole30 Challenge will take place, but this time cash will be involved people! Ask Mary for details if you would like to be a part of it! 

 

FRIDAY

Power Clean 

5-5-5-5-5

14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats(95/65)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

 

 

Tuesday

28mins on the clock. Every 4mins must complete a new round of "Helen".

7 Rounds of "Helen"
 

400m Run

21 KB Swings (53/35)

12 Pull Ups