Monday’s Workout

Partner Workout

5 Rounds Each

18 Calorie Row

15 DB Power Cleans

12 DB Push Press

Tuesday’s Workout

5-5-5-5-5

Front Squat

Wednesday’s Workout

For Time

1000-800-600-400-200

Bike For Meters

50-40-30-20-10

Sit Ups

Thursday’s Workout

9AM ONLY

“Hotshots 19”

6 Rounds For Time

30 Air Squats

19 Power Cleans

7 Strict Pull Ups

400m Run

Friday’s Workout

Part 1

5-5-5-5-5

Press

Part 2

5 Rounds For Time

15 Honest Push Ups

75 Double Unders

Saturday’s Workout

4 Rounds For Time

15 Kettlebell Swings

10 KB Front Rack Lunge (R)

10 KB Front Rack Lunge (L)

100m Suitcase Carry (R)

100m Suitcase Carry (L)

Monday’s Workout

Part 1

100 Yard Handstand Walk For Time

Part 2

200m Sprint For Time

Tuesday’s Workout

“Physically Assaulted”

21-15-9

Thrusters

Kipping Pull Ups

Calorie Bike

Wednesday’s Workout

5 Rounds For Time

20 GHD Sit Ups

10 Power Cleans

Thursday’s Workout

3 Rep Max Push Jerk

Friday’s Workout

“Strict Cindy”

AMRAP 20

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Saturday’s Workout 

6 Rounds For Reps

60s Right Arm KB Snatch 

30s Rest

60s Left Arm KB Snatch

30s Rest

60s Row For Calories

30s Rest

Monday’s Workout

“The Ghost”

3 Rounds For Reps

1 Minute Row

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

Tuesday’s Workout

AMRAP 7 

Rope Climbs

5 Minute Rest

AMRAP 7

Bike for Distance

Wednesday’s Workout

EMOM for as long as possible

3 Power Cleans

3 Front Squats

3 Push Jerks

Thursday’s Workout

“Boat Race”

3 Rounds For Time

500m Row

400m Run

3 Minute Rest

Friday’s Workout

3 Rounds For Time

21 Deadlifts

15 Pull Ups

9 Thrusters

400m Run

Saturday’s Workout

3-3-3-3-3

Back Squat

5-5-5-5-5

Bench Press

Monday’s Workout

5 Rounds For Time

400m Run

15 Thrusters

Tuesday’s Workout

Part 1

10-5-5-3-3-3

Deadlift

Part 2

“JP”

3 Rounds For Time

15 Deadlifts

15 Burpees Over Bar

Wednesday’s Workout

“Strict Chelsea”

EMOM 30

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Thursday’s Workout

For Time

1000m Row

50 GHD Sit Ups

30 Burpee Box Jumps

Friday’s Workout

Part 1

3-3-3-3-3

Squat Snatch

Part 2

30 L-Pull Ups For Time

Saturday’s Workout

“Fight Gone Bad”

3 Rounds For Reps

1 Minute Max Wall Balls

1 Minute Max Sumo Deadlift High Pulls

1 Minute Max Box Jumps

1 Minute Max Push Press

1 Minute Max Row For Calories

1 Minute Rest

Monday’s Workout

Part 1

5-5-5-5-5

Push Press

Part 2

2,000m Row For Time

Tuesday’s Workout

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Wednesday’s Workout

AMRAP 20

250m Row

12e DB Rows

9 Box Jumps Overs

6 Strict Toes to Bar

Thursday’s Workout

EMOM 20

1-2 Front Squagts

2-5 Ring Dips

Friday’s Workout

“Double Grace”

60 Clean & Jerks For Time

Saturday’s Workout

3 Rounds For Time

1000m Bike

15 Bench Press

20 Medball Cleans