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  • attwpb
    • Sep 6
    • 1 min read

Tuesday 9.7.21

4 Rounds: 8 Snatch-Grip Romanian Deadlift 10 Ab-Wheel or Barbell Roll-Outs 12 Hanging Med-Ball Hamstring Curls

Until 100 Of Each Are Complete: 60 seconds Of Assault Bike For Cals

Rest 60 Seconds 60 Seconds Of Alternating Single-Arm Dumbbell Snatches

Rest 60 Seconds

60 Seconds Of Burpees

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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