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Monday 8.30.21

Cardio For 2:00 And Then...

Complete as many rounds and reps as possible in 4 minutes of: 10 Dumbbell Snatches 10 Burpees


Rest 200, Cardio For 2:00 And Then…

Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 10 Reverse Pull-Ups


Rest 2:00, Cardio For 2:00 And Then…

Complete as many rounds and reps as possible in 4 minutes of: 10 Box Jump-Overs 10 Wall Balls

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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