Monday’s Workout

AMRAP 5

21 Calorie Row

15 Burpees

9 Power Snatch

Rest 5 Minutes and Repeat for 3 Total Cycles

Tuesday’s Workout

“Nicole”

AMRAP 20

400m Run

Max Pull Ups

Wednesday’s Workout

5-5-5-5-5

Front Squats

3 Sets

100m KB Front Rack Carry

Rest as Partner Goes

Thursday’s Workout

(9am ONLY)

Teams of 3

150 DB Push Press

210 Sit Ups

100 DB Push Press

150 Sit Ups

50 DB Push Press

90 Sit Ups

1 Partner Biking at all Times

1 Partner Working on Reps at all Times

1 Partner Resting

(Score is Calorie Bike as a Team)

Friday’s Workout

(9am Only)

EMOM 25

Min 1-20 Front Rack Lunges

Min 2-20 Ring Rows

Min 3-20 Deficit Push Ups (45s)

Min 4-60 Double Unders

Min 5-Rest

Saturday’s Workout

3-3-3-3-3

Hang Power Clean

With a Partner

3 Rounds Each

12 Deadlifts

9 Hang Power Cleans

200m Sprint