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  • attwpb
    • Oct 8
    • 1 min read

Friday 10.8.21

3 Rounds:

Sumo Deadlift x 8 reps

Rest 60 seconds

Weighted Pull-Up x 4 reps

Rest 60 seconds

Front-Leaning Rest on Rings x seconds

Rest 60 seconds


3 Rounds

20/15 Calories of Assault Bike

100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)

Rest 2 minutes

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Thursday 12.9.21

Four rounds for time of: Row 500 Meters 1 Rope Climb 20/15 Calories of Assault Bike 10 Box Step-Overs (50/35 lb DBs to 24″/20″)

Wednesday 12.8.21

AMRAP 12: 40 Double Unders 15 Dumbbell Push Presses Rest 3:00 AMRAP 12: 15 Box Jumps 10 Pull Ups or :30 Flexed Arm Hang

Tuesday 12.7.21

3 Lap Run 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell Swings 100 Air Squats 2 Rounds: 10 SL Deadlifts :30 Couch Str