Workout of the Day
A.
Bench Press
B. (repeat)
Every 5 minutes, for 15 minutes (3 rounds):
30c Row
20 Bench Press
10 Burpee Box Jumps
A.
Bench Press
B. (repeat)
Every 5 minutes, for 15 minutes (3 rounds):
30c Row
20 Bench Press
10 Burpee Box Jumps
A.
Front Squats
B.
AMRAP in 12 minutes of:
12 Front Rack Lunges
14 Wall-Balls
16 Kettlebell Swings
A.
In teams of two, with only one person working at a time, complete
four rounds of:
400m Run*
40 Thrusters
40/30c Assault Bike
40 Toes to Bar
*both partners run
A.
Every 3 minutes, for 30 minutes (10 rounds):
10c Row
10-10-8-8-6-6-4-4-2-2 Cleans
10 Handstand Push-ups
Each round time
If you are officially participating in Quarterfinals and cannot swing doing the workouts during any of our open gym hours, text me and we’ll come up w a plan 414-614-6452
A. (repeat)
“Kelly”
Five rounds of:
400m Run
30 Box Jumps
30 Wall-Balls
A.
Hang Power Snatch
B.
Against a 4 minute clock
21 pull-ups
21 power snatches
then, with remaining time:
max calories on ski-erg
Rest 1 minute
Complete 3 rounds total
Round 2) 18 pull-ups/18 snatches
Round 3) 15 pull-ups/15 snatches
A.
Bench Press
B.
Every minute, until failure:
5 Burpees
5 Push Presses
*Every 2 minutes, increase the reps by 1
At 2:00 6+6
4:00 7+7
6:00 8+8
8:00 9+9
10:00 10+10
12:00 11+11
14:00 12+12
16:00 13+13
etc
OPTIONAL:
5 rounds:
30 Russian Twists (35/20 DB)
10 V-ups
A.
Front Squats
&
Bulgarian Split Squats
B. (repeat)
AMRAP in 10 minutes of:
20 Kettlebell Swings
20 Walking Lunges w Plate Overhead
A.
Every 3 minutes, for 30 minutes (10 rounds):
Run 150m
10-10-8-8-6-6-4-4-2-2 Deadlifts
10 Burpees
A.
Four rounds:
30c Ski
30 Toes to Bar
30 Wall-Balls
30m Box Push