Monday, Next!
“thank u, next” 5 Rounds: 30 Double Unders 15 Thrusters (75/55) Directly Into… 5 Rounds: 30 Double Unders 15 Overhead Squats (75/55)
Saturday March
“Wedding March” For Time: 50 Burpee Box Jump Overs (24″/20″) 1 Mile Run 75 Power Snatches (75/55) 1 Mile Run 100 Walking Lunges
Friday in Knots
“Double Knot” For Time: 100 Double Unders 9 Pull-up 21 Squat Cleans (135/95) 100 Double Unders 9 Pull-up 15 Squat Cleans (135/95) 100...
Thursday Run Day
Conditioning Training Warm: 200 m Jog Rest 1:00 400 Meter Jog Rest 1:00 800 m Jog Rest 3:00- 5:00 minutes Run Repeats 100 m Sprints x 10...
Wednesday War
“Garage War” 3 Rounds For Reps: 1 Minute Double Dumbbell Thrusters 1 Minute Double Dumbbell Power Cleans 1 Minute Over-and-Back Dumbbell...
Zip up Tuesday
Gymnastics Conditioning AMRAP 7: 1 Strict Handstand Push-up 1 Strict Ring Dip (or any other dip) 1 Hand-Release Push-up 2 Strict...
Monday Sweat
“Sweat Sixteen” AMRAP 16: 21/15 Calorie Assault Bike 15 Toes to Bar 9 Overhead Squats (165/115) @Home 16 AMRAP 2:00 High Knees in place...
Saturday On Fire
“Man on Fire” For Time: 5 Rounds of “Nate” (ish) 100 Double Unders 4 Rounds of “Nate”(ish) 100 Double Unders 3 Rounds of “Nate” (ish) 100...
TGIF
5 AMRAP 21 Dubs 9 Burpees 5 AMRAP Row 5 AMRAP 21 Dubs 9 Burpees
Thursday Get Lifted
Box Squats On the Minute x 10: 2 Box Squats * Box Height 3″ Below Parallel Muscle Clean (0:00 – 5:00) 3 Sets: 3 Muscle Cleans 3 Front...
