MONDAY

Weightlifting

Within 20 Minutes:

Complete 5 Sets of 2 Back Squat@RPE9

Metcon

4 Rounds for Time (10 Minute cap):

– 10 Single Arm KB Deadlift (Right Arm)
– 10 Static Reverse Lunges (unloaded)
– 10 Single Arm KB Deadlift (Left Arm)
– 10 Static Reverse Lunges (unloaded)
– 100m Single KB Front Rack Carry

KBs Loaded @ 32/24kg

 

TUESDAY

Gymnastics

4 Rounds for quality:

– 30 Plank Shoulder Taps (15 per arm)
– 10 Resistance Band Y-fly
– 5 Deficit Hand Release Press Ups

—– INTO —–

10 sets of 15s Handstand Hold (against wall) with 20s rest

Metcon

For Time (8 Minute cap):

21-15-9

– Hang Power Clean @ 40/30kg
– Box Jump Over @ 24/20″

 

WEDNESDAY

Core

3 Rounds for quality:

– 2 to 4 Back Extension
– 10 Hollow to Superman Rocks

Metcon

For Time (25 Minute cap):

– 50 Calorie Bike/Row/Ski
– 1 Mile Run
– 50 Burpees to Target Approx. 6″ from reach

 

THURSDAY

Weightlifting

Every 2 Minutes x 6:

– 6 Back Squat@55% of 1RM

Metcon

Every 2 Minutes x 6:

– 5 Kips
– 5 Toes 2 Bar
– 5 Pull Ups
– 5m Handstand Walk

 

FRIDAY

Gymnastics

4 Rounds for quality:

– 40s Plank Hold
– 14 Shifts from Right to Left in a Handstand Hold
– 5 Resistance Band Internal Rotation to Right and 5 to Left
– 5 Resistance Band External Rotation to Right and 5 to Left

Metcon

For Time (15 Minute cap):

– 2km Row
– 200 Double Unders

 

SATURDAY

Team WoD

20 Rounds for time (team of 2) (30 Minute cap):

– 16 Air Squats
– 8 Single Arm Alternate Devil Press @ 22.5/15kg
– 4 x 5m Shuttle Run Buddy Carry

(You Go, I Go Rounds)

 

SUNDAY

EMOM

30 Minute EMOM:

1) 150m Run
2) 14/12 Calorie Row
3) 14/12 Calorie Bike
4) 8 Burpee
5) Rest

 

Conditioning

Monday/Tuesday

EMOM 30
1 – 10 Cal Row + 10 Over Erg Burpee
2 – 15 DB Front [email protected]/15kg
3 – 10 Cal Ski + 10 V-Ups
4 – 15 DB [email protected]/15kg
5 – Rest

Wednesday/Thursday

AMRAP 34
In Pairs

Player 1 – Runs 400m
Player 2 – ME Air Squats
Change

Player 1 – Runs 400m
Player 2 – ME Down Ups
Change

Player 1 – Runs 400m
Player 2 – ME DB Hang C&J@15/10kg
Change

Back to Start

Friday

EMOM 30
1 – 15 Wallballs@9/6kg
2 – 15/12 Cal Bike
3 – 15 Sit Ups
4 – 15 DB Hang Power Clean@15/10kg
5 – 50 Double Unders

MONDAY

Weightlifting

Establish a 1RM Back Squat

Metcon

For Time:
4 Rounds
5 Shoulder to Overhead @ 70/50kg
10 Burpees Over the Bar (lateral)
15ft Handstand Walk

TUESDAY

Gymnastics

4 Rounds for quality:
20 Plank Shoulder Taps (10 per arm)
10s Frogstand Hold
5 Deficit Hand Release Press Ups

—– INTO —–

10 Sets of 10s Handstand Hold (against wall) with 20s rest

Metcon

For Time:
21-15-9*
Front Squat @ 50/35kg
* 65 Double Unders after each set

WEDNESDAY

Core

3 Rounds for quality:
10 Hip Extensions
10 V-ups

Metcon

For Time:

A) Run 1 Mile

— REST 5 MINS —

B) Within 15 Minutes Establish a 1RM Deadlift

THURSDAY

Weightlifting

Every 2 Minutes x 6:

8 Back Squat @ 50% of 1RM

Metcon

AMRAP 12
20 Alt DB Snatch @ 22.5/15kg
15 Pull Ups
10 Box Jump Over @ 24/20″

FRIDAY

Gymnastics

4 Rounds for quality:
30s Plank Hold
10 Shifts from Right to Left in a Handstand Hold

Metcon

For Time:
30 Calorie Bike
30 Handstand Push Ups
90 Air Squats
30 Handstand Push Ups
30 Calorie Bike

SATURDAY

Technique

10 Minutes of Rope Climb Technique

Team WoD

25 AMRAP (Team of 3):

10 Cal Row
10 Squat Clean @ 60/40kg
1 Rope Climb @ 15ft each
20 Cal Row
20 Squat Clean @ 60/40kg
1 Rope Climb @ 15ft each
etc…

*Add 10 Calories and 10 Squat Cleans each round and split the work however. Each round the Rope Climbs remain at 1 each*

SUNDAY

EMOM 30

1) 100m Run
2) 12/10 Calorie Row
3) 12/10 Calorie Bike
4) 40 Double Unders
5) Rest

Conditioning

Monday/Tuesday

EMOM 30
1 – 10 Cal Bike + 10 Down Ups
2 – 10 DB Strict Press 15/10kg

Wednesday/Thursday

AMRAP 36
In Pairs
100 Calorie Row
80 Air Squats
60 Double Unders
40 Press Ups
20 Box Jumps@30/24″

Friday

EMOM 30
1 – 10 DB [email protected]/15kg
2 – 12/10 Calorie Ski
3 – 12 DB Hang Power Clean
4 – 12 Down Ups
5 – 14 Alt DB [email protected]/15kg

Monday

A. Strength

E3MOM 5×2 Front Squat@90%

B. Conditioning

For Time:
5 Rounds
10 Front Squat@60/40kg
12 Over Bar Burpee
14 T2B
Score = Time

Tuesday

NYE

???

Wednesday

Closed

Thursday

A. Strength

E3MOM 5×2 Bench Press@80/85% + 1 set of Strict Pull Ups at 50% of Max Set

B. Conditioning

AMRAP 24
In Pairs
IGYG (Full Round)
6 GTOH@50/35kg
8 Pull Ups
10 Wallballs@9/6kg
Score = Reps

Friday

A. Strength

E3MOM 5×6 Back Squat@70%

B. Conditioning

AMRAP 12
10 Squat [email protected]/30kg
30 Double Unders
Score = Reps

Saturday

A. Gymnastics

E3MOM 5×5 Deficit Strict HSPU

B. Conditioning

AMRAP 24
In Pairs
16 Synchronised Pull-Ups
14 Synchronised Down Ups
12 Synchronised Front Squat@70/50kg
16 Synchronised  T2B
14 Synchronised Down Ups
12 Synchronised STOH@70/50kg
Score = Reps

Sunday

EMOM 36
1 – 20/14 Calorie Assault Bike
2 – 20/14 Calorie Row
3 – Rest
4 – 20/14 Calorie Ski
5 – 20 Burpees
6 – Rest

MONDAY/TUESDAY

For Time:
30-20-10
Wallballs@9/6kg
Down Ups
Alt Jumping Lunge
Press Ups
Double Unders
Score = Time

THURSDAY

Bleep Test 15m

+

3 Rounds
10 Strict T2B
30 Sit Ups

FRIDAY

For Time:
In Pairs
2000m Row
100 Synchronised Air Squat
1500m Row
75 Synchronised Air Squat
1000m Row
50 Synchronised Air Squat
500m Row
25 Synchronised Air Squat
Score = Time

Monday

Strength

E3MOM Back Squat 5×6 @70/75%

Conditioning

AMRAP 12
5 Power Cleans@80/60kg
5 Over Bar Burpees
5 Front Squats@80/60kg
5 Over Bar Burpees
5 STOH@80/60kg
50 Double Unders
Score = Reps

Christmas Eve Banger

In Teams of 3

AMRAP 8
30 Deadlifts@100/70kg
30 Sit Ups
10 Synchronised Down Ups

Rest 4 minutes

AMRAP 8
30 DB Hang Power Cleans @30/22.5kg
30 Pull Ups
10 Synchronised Down Ups

Rest 2 minutes

AMRAP 8
30 STOH@70/50kg
30 HSPU
10 Synchronised Down Ups

Rest 4 minutes

AMRAP 8
30 Thrusters@60/40kg
30 Bar Muscle Ups/C2B/Jumping C2B
20 Synchronised Down Ups

Rest 4 minutes

Eat 10 Mince Pies = Winner

Wednesday

Closed

Thursday

Closed

Friday

Strength

E3MOM Bench Press 5×6 @70/75%

Conditioning

In Pairs

1500m Row
Every two minutes, starting at 0:00
10 Synchronised Single Arm DB Thruster, 5 each arm.

Rest 4 minutes

1250m Row
Every two minutes, starting at 0:00
10 Synchronised Single Arm DB Hang C&J, 5 each arm.

Rest 4 minutes

1000m Row
Every two minutes, starting at 0:00
10 Synchronised Single Arm DB Hang Snatch, 5 each arm.

Score = Overall Time

 

Saturday

Strength

E3MOM Back Squat 5×6 @70/75%

Conditioning

AMRAP 6
10 Hang Squat Clean@60/40kg
10 Calorie Bike
Score = Reps 

Rest 6

AMRAP 6
10 STOH@60/40kg
10 Calorie Ski
Score = Reps

Rest 6

AMRAP 6
10 Calorie Row
10 Burpees Over Erg
Score = Reps

 

Sunday

Strength

E3MOM Deadlift 5×6 @70/75%

Conditioning

AMRAP 8
21 Double Unders
15 Russian Swings@32/24kg
9 T2B
Score = Reps

 

Conditioning

MONDAY

For Time:
50 Cal Bike/Ski/Row
50 DB Hang Snatches @22.5/15kg
40 Cal Bike/Ski/Row
40 Down Ups
30 Cal Bike/Ski/Row
30 Sit Ups
20 Cal Bike/Ski/Row
20 KB Goblet Squats @32/24kg
10 Cal Bike/Ski/Row
10 Burpees
Score = Time

 

FRIDAY

EMOM 30
1 – 15 Down Ups

2 – 15 Wallballs@14/9kg

3 – 15 Sit Ups

4 – 15/10 Calorie Row

5 – 15 Press Ups

Monday

Running Clock

Tuesday

A. Strength

E4MOM 4×3 Back [email protected]%

B. Conditioning

For Time:
5 Rounds
14 DB Hang Power Snatch (Right Arm)
7 Burpees
14 DB Hang Power Snatch (Left Arm)
7 Bar Muscle Ups
Score = Time

Wednesday

A. Strength

E3MOM 5×3 Push Press@85/90%

B. Conditioning

For Time:
In Pairs
1000m Row
100 Hang Power Clean & [email protected]/30kg
800m Row
80 Hang Power Clean & STOH@50/35kg
600m Row
60 Hang Power Clean & STOH@60/40kg
400m Row
40 Hang Power Clean & STOH@70/50kg
200m Row
20 Hang Power Clean & STOH@80/60kg
Score = Time

Thursday

A. Strength

E3MOM 5×3 Bench Press@85/90%

B. Conditioning

For Time:
Buy In: 800m Run
30-20-10
DB Front [email protected]/15kg
Down Ups
Cash Out: 800m Run
Score = Time

Friday

Conditioning
AMRAP 40
In Teams of 3
200 Calorie Row
200 Calorie Air Bike
200 Calorie Ski
Score = Reps

 

Saturday

A. Strength

20 Minutes to work up to a 3RM Thruster

B. Conditioning

AMRAP 15
In Pairs
42-30-18
Thrusters@60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar
Score = Reps

 

Sunday

A. Strength

E3MOM 5×4 Deadlift@80/82.5%

B. Conditioning

For Time:
5 Rounds
20 Alt Goblet Lunge@32/24kg
15 T2B
20 Russian Swings@32/24kg
15 Sit Ups
Score = Time

Conditioning

MONDAY

For Time:
21-15-9
Calorie Assault Bike
DB Front [email protected]/15kg
Score = Time

Rest 6 minutes

For Time:
21-15-9
Calorie Row
Over Erg Burpee
Score = Time

Rest 6 minutes

For Time:
21-15-9
Calorie Ski
Slam Balls
Score = Time

 

WEDNESDAY/THURSDAY

For Time:
800m Run
70 Wallballs@9/6kg
600m Run
50 Wallballs@9/6kg
400m Run
30 Wallballs@9/6kg
200m Run
10 Wallballs@9/6kg
Score = For Time

 

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16 DB [email protected]/15kg
3 – Rest
4 – 16 Box Jumps@24/20″
5 – 16 DB Hang [email protected]/15kg
6 – Rest

Monday

For Time:
In Pairs
100 Calorie Row
50 Synchronised Clusters@60/40kg (extended at top)
75 T2B
50 Synchronised Burpees Over Bar (chest on floor)
100 Calorie Row
Score = Time

Tuesday

5 Rounds

2 Minute Window
20/14 Calorie Bike + 20 Box Jumps@24/20″

Rest 1 minute

2 Minute Window
20/14 Calorie Ski + 20 DB Hang [email protected]/15kg

Wednesday

A. Strength

20 minutes to work up to a heavy Front Squat

B. Conditioning

For Time:
21-15-9
Front Squat@50/35kg
Press Ups
Push Press@50/35kg
Pull Ups
Score = Time

Thursday

A. Strength

E3MOM 4×6 Bench Press@70/80%

B. Conditioning

AMRAP 20
15 Down Ups
15 KB Swings@24/16kg
50 Double Unders
15 Calorie Row/Ski/Bike
15 SlamBalls@35/20lbs
Score = Reps

Friday

A. Strength

E3MOM 4×6 Strict Press@70/80%

B. Conditioning

AMRAP 12
21-15-9
Hang Power Clean@50/35kg
STOH@50/35kg
Pull Ups
Score = Reps

Saturday

A. Conditioning

AMRAP 30
In Pairs
I Go You Go Relay
10 KB Swings@32/24kg
10 Over Box Jumps@24/20″
10 Calorie Row
Score = Reps

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Sunday

A. Strength

E2MOM 5×5 Back Squat@70/80%

Conditioning

For Time:
3 Rounds
10 Strict HSPU
20 Wallballs@14/9kg
30 Double Unders
Score = Time

Conditioning

MONDAY

For Time:
In Pairs
2000m Row
200 Double Unders
20 Synchronised Down Ups
1000m Row
100 Double Unders
20 Synchronised Down Ups
500m Row
50 Double Unders
20 Synchronised Down Ups
Score = Time

WEDNESDAY/THURSDAY

For Time:
In Pairs Perform:
100 Cal Row
100 Goblet Squats@32/24kg
400m Run (together)
100 Cal Row
100 Goblet Squats@32/24kg
400m Run (together)
Score = Time

FRIDAY

For Time:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = Time

Monday

A. Strength

E3MOM 4×4 Front Squat@80%

B. Conditioning

AMRAP 15
7 Burpees
7 T2B
7 Front Squats
Score = Reps

Front Squat Increases:
6 Minutes@40/30kg
5 Minutes@50/35kg
4 Minutes@60/40kg

Tuesday

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

EMOM 15
1 – 3 Power Clean + 3 Hang Power Clean@70/80% of 1RM Power Clean
2 – 15 HR Press Ups
3 – Rest

Wednesday

A. Strength

E2MOM 5×6 Strict Pull Up

B. Conditioning

For Time:
5 Rounds
In Pairs
20 Double DB Hang Clean and [email protected]/15kg
20 Synchronised Down Ups
20 Pull Ups
20 Wallballs@9/6kg
Score = Time

Thursday

A. Strength

E3MOM 5×2 Drop and Go Snatch@80%

B. Conditioning

For Time:
In Pairs
10 Rounds
32 Calorie Row
16 Over Erg Burpee
Score = Time
Time Cap = 30 Minutes

Friday

A. Strength

E3MOM 4×4 Back Squat@80%

B. Conditioning

For Time:
21-15-9
STOH@60/40kg
Pull Ups
Press Up
Score = Time

Saturday

A. Skill

Bar Muscle Up

B. Conditioning

AMRAP 7
1,2,3,4,5,6,7,8,9,10…..
Clean@100/70kg
Bar Muscle Up
Score = Reps

C. Mid Line

For Quality:
3 Rounds
10 Strict T2B
20 Sit Ups
10 Hollow Rocks
(Rest 1 minute after each round)

Sunday

A. Strength

E3MOM 5×4 Bench Press@80% of 1RM Bench Press

B. Conditioning

For Time:
3 Rounds
10 Strict Press@50/35kg
15 Press Ups
20 Pull Ups
30 Sit Ups
Score = Time

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
400m Run
50 Wallballs @9/6kg
400m Run
50 Plate GTOH @25/15kg
400m Run
25 Wallballs @9/6kg
400m Run
25 Plate GTOH @25/15kg
Score = Reps

WEDNESDAY/THURSDAY

AMRAP 24
6 Single R arm DB [email protected]/15kg
6 Burpees
6 Single L arm DB [email protected]/15kg
6 Burpees
6 OH Single R arm R leg DB [email protected]/15kg
6 Burpees
6 OH Single L arm L leg DB [email protected]/15kg
6 Burpees
Score = Reps

FRIDAY

For Time:
5 Rounds
20 Air Squats
10 Press Ups
30 Double Unders
20 Alt Lunges
10 Strict Pull Ups
30 Double Unders Score = Time

Monday

A. Conditioning

For Time:
21 Hang Squat Clean@60/40kg
400m Run
15 Hang Squat Clean@60/40kg
400m Run
9 Hang Squat Clean@60/40kg
400m Run
6 Hang Squat Clean@60/40kg
400m Run
3 Hang Squat Clean@60/40kg
Score = Time

B. Strength

E3MOM 5×3 Front Squat@80%

Tuesday

A. Strength

E3MOM 4×6 Strict Press@75/80%

B. Conditioning

For Time:
30-20-10-20-30
[email protected]/30kg
Over Bar Burpee
Score = Time

Wednesday

A. Strength

E3MOM 4×8 Bench Press@70/75%

B. Conditioning

For Time:
3 Rounds
In Pairs
400m Run
25 Synchronised Wallballs@9/6kg
50 Synchronised BW Lunges
25 Synchronised Pull Ups
Score = Time

Thursday

Conditioning

For Time:
5 Rounds
6 Strict HSPU
9 Power Clean@60/40kg
12 T2B
50 Double Unders
Score = Time

Mid-Line:
3 Rounds
12 V-Ups
30 Sit Ups
Rest 90 seconds after each round

Friday

A. Strength

E3MOM 5×3 Back Squat@80%

B. Conditioning

For Time:
21-15-9
Thruster@60/40kg
T2B
Score = Time

Saturday

Conditioning

For Time:
In Pairs
1000m Row
100 DB Push [email protected]/15kg
20 Synchronised Down Ups
800m Row
80 DB Push [email protected]/15kg
20 Synchronised Down Ups
600m Row
60 DB Push [email protected]/15kg
20 Synchronised Down Ups
400m row
40 DB Push [email protected]/15kg
20 Synchronised Down Ups
200m Row
20 DB Push [email protected]/15kg
20 Synchronised Down Ups
100m Row
10 DB Push [email protected]/15kg
Score = Time

Sunday

A. Strength

E3MOM 4×8 Deadlift@70/75%

B. Conditioning

For Time:
3 Rounds
400m Run
12 C2B Pull ups
24 KB Swings@24/16kg
Score = Time

Conditioning Classes

MONDAY/TUESDAY

AMRAP 26
20 Air Squat
10 Down Ups
20 Alt Forward Lunge
10 Burpees
20 Alt Reverse Lunge
10 Press Ups
Score = Reps

WEDNESDAY/THURSDAY

8 Rounds
In a 2 minute window
250/200m Row
12 Over Erg Burpee

Rest 8 minutes

8 Rounds
In a 2 minute window
15/12 Calorie Ski/Bike
15 Over Box Jump@24/20″

FRIDAY

AMRAP 30
In Pairs
1000m Row
100 Wallballs@9/6kg
800m Row
80 Wallballs@9/6kg
600m Row
60 Wallballs@9/6kg
400m Row
40 Wallballs@9/6kg
200m Row
20 Wallballs@9/6kg
Score = Reps

Monday

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

AMRAP 18
32 Wallballs@9/6kg
16 Burpees
13 T2B
Score = Reps

Tuesday

A. Strength

E3MOM 4×6 Front Squat@80%

B. Conditioning

“D.T’
For Time:
5 Rounds
12 Deadlift@70/50kg
9 Hang Power Clean@70/50kg
6 Push Jerk@70/50kg
Score = Time

Wednesday

A. Strength

E3MOM 4×10 Strict Pull Ups

B. Conditioning

AMRAP 28
In Pairs
30 Calorie Row
30 Over Erg Burpee
30 Pull Ups
30 Thrusters@50/35kg
Score = Reps

Thursday

A. Strength

E4MOM 4×6 Back [email protected]%

B. Conditioning

EMOM 25
1 – 20/17 Calorie Bike
2 – 20/17 Calorie Row
3 – 20/17 Calorie Ski
2 Minutes Rest
Score = Time

Friday

A. Strength

E3MOM 20 Steps Alternating KB Walking Lunge@24/16kg in each hand

B. Conditioning

For Time:
5 Rounds
400m Run
25 Air Squats
25 KB Swings@24/16kg
25 Sit Ups
Score = Time

Saturday

European Championships

20.2

Sunday

A. Strength

20 Minutes to build to a heavy 1 Power Snatch + 1 Hang Power Snatch

B. Conditioning

For Time:
16-14-12-10-8-6-4-2
Alt DB [email protected]/15kg
Wallballs@9/6kg
Press Ups
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 26
In Pairs
10 Thrusters@90/65kg
10 Box Jumps@24/20″
10 Burpees
20 Thrusters@80/60kg
20 Box Jumps@24/20″
20 Burpees
30 Thrusters@70/50kg
30 Box Jumps@24/20″
30 Burpees
40 Thrusters@60/40kg
40 Box Jumps@24/20″
40 Burpees
50 Thrusters@50/35kg
50 Box Jumps@24/20″
50 Burpees
Max Calorie Row in Remaining Time
Score = Reps

WEDNESDAY/THURSDAY

For Time:
50 Burpees
5k Run
50 Wallballs@9/6kg
Score = Time

Or

AMRAP
AMRAP 5 – Burpees or 50 reps, whatever comes first 🙂
AMRAP 20 – Run 10 minutes out, 10 minutes back at a substainable pace
AMRAP 5 – Wallballs@9/6kg or 50 reps, whatever comes first 🙂
Score = Reps + Distance

FRIDAY

For Time:
10 Cal Bike or Ski Erg
10-1 Burpees Over Box@24/20″
Score = Time

Rest 10 minutes

For Time:
10 Cal Row
10-1 [email protected]/15kg
Score = Time

Monday

Strength

E3MOM 3×12 Back Squat@60%

Conditioning

For Time:
3 Rounds
21 Power [email protected]/30kg
15 Over Bar Burpee
9 Strict HSPU
Score = Time

Tuesday

Strength

E3MOM 4×10 Push Press@60/70%

Conditioning

For Time:
10-1
DB Hang Power [email protected]/15kg
DB Front [email protected]/15kg
DB [email protected]/15kg
Score = Time

Wednesday

In Pairs
For Time:
300 Double Unders
250 Cal Row
200 Wallballs
150 Box Jumps@24/20″
100 Pull Ups
50 Push Jerks@60/40kg
Score = Time

Thursday

Strength

4 Rounds
E3MOM
10 x Bench Press@65/70%
Superset
10 x Ring Rows

Conditioning

For Time:
3 Rounds
20 KB Swings@32/24kg
20 Goblet Squats@32/24kg
20 Burpees
Score = Time

Friday

Strength

E3MOM 3×12 Front Squat@60%

Conditioning

EMOM 18
1 – 10 T2B
2 – DB Box Step Ups x 16 (8 each leg)
3 – Rest

Saturday

European Championships

20.1

Sunday

Strength

E3MOM 3×12 Deadlift@60%

Conditioning

AMRAP 20
8 Devils Press @ 22.5/15kg
20 Wallballs @ 9/6kg
200m Run
Score = Reps

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
800m Run
50 Double Unders
40 Burpees
30 OH Plate Lunges@20/15kg
20 Sit Ups
10 DB [email protected]/15kg
Score = Reps

WEDNESDAY/THURSDAY

For Time:
50-40-30-20-10
Calorie Bike/ Row
Wallballs @9/6kg
Sit Ups
Score = Time

FRIDAY

EMOM 24
1 – 12/10 Cal Bike
2 – 12 Down Ups
3 – 12/10 Cal Ski
4 – 15 Hollow Rocks