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  • attwpb
    • Sep 28
    • 1 min read

Wednesday 9.29.21

EMOM 15: Minute 1 – 60 In 'n Outs Minute 2 – 30 Push Ups Minute 3 – :40 Hollow Rock Hold

Every 5 minutes, for 15 minutes (3 sets): 500 Meter Row 20 Burpees Over Rower

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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