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