Hey guys! Here’s tomorrow’s workout….
50 Cal Bike/Row
50 Renegade Rows
100 Jump Rope(50 DU)
50 DB Lunges
100 Jump Rope
50 Sit-ups *can use DB
100 Jump Rope
50 DB Burpees -(burpee on DB & DL to stand)
50 Jump Rope
Complete 4rds of each section before rotating to the next.
**Rest 2min before rotating to next section
A. Every 2mins:
20s Max Cal AB + 20s Max DB
Thrusters
B. Every 2min:
20s Max Cal Row + 20s Max RKBS
C.Every 2min: 200m Run + 10 Box Jumps
5min Amarap
3 Power Cleans 205/135
5 Box Jumps 30/24
12 wallballs 20/14
2min rest
5min Amarap
5 Power Cleans 185/115
10 Box Jumps 24/20
15 wall-balls
2min
5min Amarap
7 Power Cleans 155/105
15 Box Jumps 20/20
18 wall-balls
2 Plates- 45’s for guys/45&25 for ladies
5min 50 Walking Lunges Buy-in AMRAP
10 Get-ups w/ plate OH
10 Burpee hands on plate to G2O(stack plates)
–Rest 2min–
5min: Buy-In: Lateral leap Frog across the gym & Back
AMRAP
10 Lateral lunges(bodyweight or 1 plate held in front)
20 Lateral hops over plates(stack plates)
–Rest 2min—
5min- Buy-in: Crab crawl fwd & back across the gym
AMRAP
5 Atomic Sit-ups with plate
10 Plank up to plates
*Finish with 800m Farmers Carry with both plates
*Can pinch plates for more of a challenge
For time:
15 Devil Press 50/35
30 Pull ups
10 Devil Presses
20 C2B Pull ups
5 Devil Presses
10 Bar M.U.
100 sit ups
Rest the same amount of time it took you to run
1rd- of 800m Run
2rds of 400m Run
3rds of 200m Run
4rds of 100m Run
1min max cal
17min amrap
20 H. Power Snatches 75/45
20 Dips
40 lunges
400m Run
3rds of A, then 3rds of B
A. 3min AMRAP
● 10/8 Cal AB
● 15KBS
● 10 Air Squats
—2min Rest—
———————————- B. 3min AMRAP
● 10/8 Cal Row
● 10WB
● 5 Burpees
—2min Rest—
10-9-8-7-6-5-4-3-2-1
•DeadLifts 225/155
60-55-50-45-40-35-30-25-20-15
Dubz
100 hollow rocks
Dee
4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
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