Monday

“Captain Tom”

For Time:
10 Rounds
30 Lunges
4 Devil Presses
19 Air Squats
20 Double-Unders
Directly into:
100 Burpees

The rep scheme signifies:
– 10 rounds for the number of laps he did each day
– 30-4-19-20 reps for his date of birth on April 30, 1920
– 100 Burpees for his age on his upcoming birthday.

Tuesday

“One Arm Bandit”

For Time:
5 Rounds
10 DB Snatches (Left)
10 DB OH Lunges (Left)
10 DB Snatches (Right)
10 DB OH Lunges (Right)
10 DB Power Cleans (Left)
10 DB Front Squats (Left)
10 DB Power Cleans (Right)
10 DB Front Squats (Right)

Wednesday

“Fight Gone Really Bad”

For Reps:
3 Rounds
1 minute ME DB Goblet Thruster
1 minute ME KB Swing
1 minute ME Tuck Jumps
1 minute ME Push Press
1 minute ME Down Up
1 minute Rest

Thursday

“Fat Amy”

For Time:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Switch Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Switch Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Tabatta Core:
Tabatta Hollow rocks
Into
Tabatta Superman pulses

Friday

“The Chief”

AMRAP 3 x 5
3 Power Cleans
6 Push-Ups
9 Air Squats
Rest 1 minute after each AMRAP

Saturday

Quinney vs Deags

Sunday

“Heat Wave”

EMOM 30
Minute 1: 50 Double Unders
Minute 2: 1 Round of Single-Arm Dumbbell DT
Minute 3: 30 Mountain Climbers
Minute 4: 1 Round of Single-Arm Dumbbell DT
Minute 5: Max Burpees

Barbell Classes

Wednesday

E3MOM 5X6 Snatch Balance

EMOM 12
2 Snatch + 3 OHS

E3MOM 3X6 Behind Neck Snatch Grip Strict Press

Friday

E3MOM 5X5 Muscle Clean + Strict Press

EMOM 12
1 Clean + 1 Split Jerk

E3MOM 3X12 RDL