12 Minute AMRAP of:
100m Sled Drag
18 Single Arm DB Hang Squat Clean, 50/35-lbs.
Rest
12 Minute AMRAP of:
2 Rope Climbs
18 Single Arm DB Push-Press, 50/35-lbs.
*Class sign up is required.
12 Minute AMRAP of:
12 Push-ups
18 Object Cleans
Rest
12 Minute AMRAP of:
12 Burpees
18 Object Push Press
Every 2:00 for 7 sets:
1 Push Jerk + 2 Split Jerk
14 minute AMRAP:
7 KBS, Heavy
7 Strict HSPU
*Class sign up is required.
21 minute AMRAP:
14 Object Swings
7 Pike HSPU
300m Run
Rest Day
”Jenny”
20 Minute AMRAP of:
20 Overhead Squats, 45-lbs.
20 Back Squats, 45-lbs.
400m Run
*Class sign up is required.
20 Minute AMRAP of:
20 Object Overhead Squats
20 Goblet Squats
400m Run
Every 2:00 for 7 sets:
Back Squat, 3 reps
Every 2:00 for 7 sets:
Snatch, 3 reps
*Class sign up is required.
Tabata
8 Rounds of :20 on/:10 off for each of the following:
Sit-ups
Air Squats
Toes-to-target
Jumping Lunges
Plank
*Rest 1 Minute between Tabatas
3 rounds for time of:
Row 1500m
150 Double-unders
3 rounds for time of:
Run 1500m
150 Double-taps
*Class sign up is required.
Every 8:00 for 4 sets:
7 Power Clean
Run 200m
5 Front Squats
Run 200m
3 Squat Cleans
Every 8:00 for 4 sets:
12 Object Cleans
Run 200m
8 Object Squats
Run 200m
4 Object Cleans
*Class sign up is required.
For time:
50 Alt. Dumbbell Snatches, 50/35-lbs.
50 Push-ups
50 Dumbbell Box Step-ups, 24”/20”
50 Push-ups
50 Alt. Dumbbell Snatches
For time:
50 Alt. Object Snatches
50 Push-ups
50 Weighted Step-ups
50 Push-ups
50 Alt. Object Snatches
*Class sign up is required.
Every 3:00 for 5 sets:
Deadlift 10-8-6-4-2 reps
15 minute AMRAP of:
5 Strict Pull-ups
10 Wall-balls, 20/14-lbs.
15 GHD Sit-ups
*Rx+ = 5 Ring Muscle-ups
20 minute AMRAP of:
5 Object Rows, per arm
10 Object Thrusters
15 Sit-ups
*Class sign up is required.
Rest Day
