|
2
-
Every 1 min for 10 mins: Squat Snatch
|
3
-
FT: Row Calories and Overhead Squats
-
Back Squat 3-3-3-3-3
-
Strict Press 10-10-8
-
AMRAP 13 mins: Power Cleans and Chest-to-bar Pull-ups
|
4
-
FT: 800 m, Wall Balls, AbMat Sit-ups and 4 more
|
|
6
-
Every 1:30 for 15 mins: Power Cleans, Hang Squat Cleans, Front Squats and Jerks
-
Back Squat 5-5-5-5-5
-
AMRAP 6 mins: Double Unders and Kettlebell Swings
|
|
|
9
-
AMRAP 12 mins w/ Buy-in: 800 m, Burpees, Toes-to-bars and 8 more
|
|
11
-
Every 2 mins for 16 mins: Overhead Squat
-
FT: Row Calories, Overhead Squats, Row Calories and Hang Power Snatches
|
12
-
Nasty Girls
-
Bench Press 4-4-4-4-4-5
-
Strict Pull-ups : 4x Max Rep
|
13
-
AMReps 1 min: Assault Bike (Calories)s
-
Alt EMOM 16 mins: Deadlifts and Strict Pull-ups
|
14
-
FT: Clean & Jerk 1 Rms; Wall Balls and Lateral Burpee Over Barbells
-
Clean & Jerk : 1 Rep Max
|
|
|
17
-
AMRAP 15 mins: Dumbbell Hang Power Cleans, Dumbbell Shoulder-to-Overheads and Chest-to-bar Pull-ups
-
Every 1:30 for 15 mins: Pause Front Squat (3sec)
-
AMReps 5 mins: Row Calories and Burpee Box Jumps
|
18
-
3 RFT: 400 m, Power Snatches and Bumper Plate Sit Ups
|
19
-
Back Squat : 3x3 at 85% 1RM
-
Strict Press : 4x5 at 75% 1RM
|
20
-
Every 1 min for 12 mins: Squat Cleans, Push Jerks and Split Jerks
|
21
-
Deadlift : 6x2 at 90% 1RM
-
3 RFT: Toes-to-bars and Double Unders
|
22
-
AMRAP 8 mins: Strict Pull-ups and AbMat Sit-ups
-
AMRAP 8 mins: Push-ups and Russian Kettlebell Swings
|
23
-
Back Squat : 5x3 at 85% 1RM
-
AMRAP 6 mins: Dumbbell Snatches, Single Arm Dumbbell Overhead Lunge Steps, Dumbbell Snatches and Single Arm Dumbbell Overhead Lunge Steps
|
|
25
-
Bench Press 3-3-3-3-3
|
|
|
|
|
|
|
|
|
|
|